Fat stored on your hips, thighs, and belly is far more than a passive, energy bank. It’s a biologically active endocrine and immune organ and the body’s primary regulator of lipid and glucose balance.
I’m of the belief that if we can better understand the personality of fat, we’ll have an easier time keeping it off. Here are some facts about body fat that may help you keep it off, for good.
1. Belly fat is linked with inflammation
Sick fat, or the deep, intra-abdominal or visceral adipose tissue (VAT), is very close to intestinal organs and is highly inflammatory. In contrast, subcutaneous adipose tissue (SAT) on the upper arms, back, legs, and buttocks has little, if any, harmful immune or metabolic effects. There is a major problem with inflamed fat: inflammation creates insulin resistance, which affects our metabolism.
2. Just because you’re skinny, doesn't mean you don’t have “sick fat”
Skinny people often fly under the radar despite being metabolically obese, or “skinny fat.” In 1981 Boston University based Neil Ruderman, MD was the first to propose that not all lean people are metabolically healthy and subsequently coined the term ‘metabolically obese, normal weight’ (MONW). In Dr. Ruderman’s earlier writings he noted that adult-onset obesity is associated with hypersinsulinemia and an increase in fat cell size. However, he also observed that up to 20% of normal-weight individuals that went on to develop type-2 diabetes presented with the same set of metabolic derangements–that is, elevated insulin and increased fat cell size–previously understood to only be a problem with obesity.
“Adipocytes in visceral fat, the favored site, in addition to storing fat, secrete adipokines and also attract and activate macrophages that release enzymes and cytokines that further drive the proinflammatory state.”—Jesse Roth, MD”
3. Not All Fat is Bad
Brown fat is sometimes called baby fat, since it's abundant in infants, and it was once thought to offer little benefit to adults. Recently though, brown fat is undergoing a resurgence of research interest. It plays a critical role in producing body heat, an activity called thermogenesis, which is why it's so important to a baby. And studies suggest brown fat plays a critical role in regulating triglycerides, which accumulate in obesity and diabetes and increase the risk of cardiovascular problems. Since brown fat decreases as body mass, particularly belly fat, increases, researchers think brown fat may help prevent obesity.
4. Fructose increases belly fat
Several studies have compared drinks sweetened with either glucose or fructose and have found that fructose leads to a greater increase in unhealthy visceral belly fat, blood triglycerides, and atherogenic, or cardiovascular-disease promoting lipids, to a much greater extent than does glucose.
5. Enlarged fat cells are linked with inflammation
Fat cells enlarge with weight gain and age. When fat cells become enlarged, their oxygen supply is inadequate (hypoxic). The cells become inflamed and begin releasing hormones, such as leptin. Immune cells infiltrate the fatty, or adipose, tissue and spew free fatty acids into the body. A vicious cycle of inflammation and metabolic imbalances ensue.
6. Leaky gut is linked with higher levels of belly fat
In 2011, research published in the journal Obesity revealed for the first time that the permeability of the intestinal wall is associated with abdominal fat. When bacteria (or bacterial fragments like endotoxin) are able to slip between the cells lining the intestinal wall and enter the sterile environment of your bloodstream, your immune system reacts, causing inflammation and predisposing you to fat gain and metabolic imbalances.
7. Stress and high levels of cortisol will make you fat
Cortisol sabotages our waistline in two additional ways: first, by preferentially depositing fat in the abdominal region; and second, by stimulating appetite and creating a preference for calorie-rich foods and carbohydrates.
8. Exposure to environmental toxins increase the growth of body fat
Study after study suggests that obesogens (nutritional, industrial, and pharmaceutical chemicals) alter metabolic pathways and promote fat storage and disease.
Obesogens include fructose, high-fructose corn syrup, certain fats, diethylstilbestrol (DES), bisphenol A (BPA), phthalates, solvents, and genetically modified foods (GMOs).
9. Fast eaters have more body fat than slow, relaxed eaters
Studies have revealed how fast eaters are at increased risk for being overweight and having metabolic syndrome. Rapid eaters don’t fully chew their food and may not activate the neurological pathways needed to light the digestive fire. Two studies have found that chewing forty times before swallowing led to decreased levels of the hunger hormones and reduced belly fat.
10. High-intensity exercise is the best way to burn fat
Studies report that when overweight people do HIT, abdominal fat decreases by up to 48 percent and insulin sensitivity improves up to 58 percent in just eight weeks. A more recent study reported that after just three months of HIT for twenty minutes three days a week, visceral fat was reduced by over 17 percent in untrained, overweight men. One study found that just two weeks of HIT every other day, consisting of ten four-minute bouts of vigorous efforts on an exercise bike followed by a two- minute rest, increased fat burning by 36 percent.
11. Prolonged sitting promotes fat gain
Even short periods of physical inactivity are associated with metabolic changes, including decreased insulin sensitivity, attenuation of postprandial lipid metabolism, loss of muscle mass and accumulation of visceral adipose tissue.
Notes
What do you think about fat distribution in places other than belly fat? For example: women who carry extra fat around their hips/thighs/bum despite good diet, HIIT, etc? Does it signal the same problems? Other problems? Thanks.
Hi there Lauren,
The Sub Q fat around glutes/arms etc… is not as inflammatory as the visceral fat. So not as problematic; but non-the-less still releases leptin; which can in turn drive inflammation. So I think getting below 25% BF would be ideal!
Thanks,
Mike
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{Perhaps|Maybe} you {could|can} write next articles referring to this article.
I {want to|wish to|desire to} read {more|even more} things about it!|
{It is|It's} {appropriate|perfect|the best} time to make
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{I have|I've} {read|learn} this {post|submit|publish|put up} and if I {may just|may|could} I {want to|wish to|desire to} {suggest|recommend|counsel} you {few|some} {interesting|fascinating|attention-grabbing} {things|issues} or {advice|suggestions|tips}.
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{I have|I've} been {surfing|browsing} {online|on-line} {more than|greater than} {three|3} hours {these days|nowadays|today|lately|as of late}, {yet|but} I {never|by no means} {found|discovered} any {interesting|fascinating|attention-grabbing} article like yours.
{It's|It is} {lovely|pretty|beautiful} {worth|value|price} {enough|sufficient} for me.
{In my opinion|Personally|In my view}, if all {webmasters|site owners|website owners|web owners} and bloggers made {just right|good|excellent} {content|content material} as {you did|you probably did},
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so {now|at this time} me also commenting {here|at this place}.|
I am sure this {article|post|piece of writing|paragraph} has touched
all the internet {users|people|viewers|visitors}, its really really {nice|pleasant|good|fastidious}
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site}.|
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my {sister|younger sister} is analyzing {such|these|these kinds of} things, {so|thus|therefore} I
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like|I love} {your blog|your site|your web site|your website}!|
Way cool! Some {very|extremely} valid points! I appreciate you {writing
this|penning this} {article|post|write-up} {and the|and also the|plus
the} rest of the {site is|website is} {also very|extremely|very|also really|really}
good.|
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I stumbledupon it 😉 {I will|I am going to|I'm going to|I may} {come back|return|revisit}
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a favorite} it. Money and freedom {is the best|is the greatest} way to change, may you
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Woah! I'm really {loving|enjoying|digging} the template/theme of this {site|website|blog}.
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job with this. {In addition|Additionally|Also}, the
blog loads {very|extremely|super} {fast|quick} for me on {Safari|Internet explorer|Chrome|Opera|Firefox}.
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These are {really|actually|in fact|truly|genuinely} {great|enormous|impressive|wonderful|fantastic} ideas in {regarding|concerning|about|on the topic of}
blogging. You have touched some {nice|pleasant|good|fastidious} {points|factors|things} here.
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I've {incorporated||added|included} you guys to {|my|our||my
personal|my own} blogroll.|
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a look|look it over|take a look|check it out}. I'm definitely {enjoying|loving} the information. I'm {book-marking|bookmarking} and will be tweeting this to my followers!
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{are|are usually|tend to be} up too. {This sort of|This type of|Such|This kind of}
clever work and {exposure|coverage|reporting}! Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I've {incorporated|added|included}
you guys to {|my|our|my personal|my own} blogroll.|
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I'm {looking|planning|going} to start my own blog {in the near future|soon} but
I'm having a {tough|difficult|hard} time {making
a decision|selecting|choosing|deciding} between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your {design and style|design|layout} seems different then most blogs
and I'm looking for something {completely unique|unique}. P.S {My
apologies|Apologies|Sorry} for {getting|being} off-topic but I had to ask!|
{Howdy|Hi there|Hi|Hey there|Hello|Hey} would you mind letting
me know which {webhost|hosting company|web host} you're
{utilizing|working with|using}? I've loaded your blog in 3 {completely different|different} {internet browsers|web browsers|browsers} and I must say this blog loads
a lot {quicker|faster} then most. Can you {suggest|recommend} a good {internet hosting|web hosting|hosting} provider
at a {honest|reasonable|fair} price? {Thanks a lot|Kudos|Cheers|Thank you|Many thanks|Thanks}, I appreciate it!|
{I love|I really like|I like|Everyone loves} it {when people|when individuals|when folks|whenever people} {come
together|get together} and share {opinions|thoughts|views|ideas}.
Great {blog|website|site}, {keep it up|continue the good work|stick with it}!|
Thank you for the {auspicious|good} writeup. It in fact was a amusement account it.
Look advanced to {far|more} added agreeable from you!
{By the way|However}, how {can|could} we communicate?|
{Howdy|Hi there|Hey there|Hello|Hey} just wanted to give you a quick heads up.
The {text|words} in your {content|post|article} seem to be running off the
screen in {Ie|Internet explorer|Chrome|Firefox|Safari|Opera}.
I'm not sure if this is a {format|formatting} issue or something
to do with {web browser|internet browser|browser} compatibility but I {thought|figured} I'd post
to let you know. The {style and design|design and style|layout|design}
look great though! Hope you get the {problem|issue} {solved|resolved|fixed} soon. {Kudos|Cheers|Many thanks|Thanks}|
This is a topic {that is|that's|which is} {close to|near
to} my heart… {Cheers|Many thanks|Best
wishes|Take care|Thank you}! {Where|Exactly where}
are your contact details though?|
It's very {easy|simple|trouble-free|straightforward|effortless} to find out any {topic|matter} on {net|web} as compared to {books|textbooks}, as I found this {article|post|piece of writing|paragraph} at this {website|web site|site|web page}.|
Does your {site|website|blog} have a contact page?
I'm having {a tough time|problems|trouble} locating it but, I'd
like to {send|shoot} you an {e-mail|email}. I've got some {creative ideas|recommendations|suggestions|ideas} for your blog you might be interested in hearing.
Either way, great {site|website|blog} and I look forward to seeing it {develop|improve|expand|grow} over time.|
{Hola|Hey there|Hi|Hello|Greetings}! I've been {following|reading} your {site|web
site|website|weblog|blog} for {a long time|a while|some time} now
and finally got the {bravery|courage} to go ahead and give you a shout out
from {New Caney|Kingwood|Huffman|Porter|Houston|Dallas|Austin|Lubbock|Humble|Atascocita}
{Tx|Texas}! Just wanted to {tell you|mention|say} keep up the {fantastic|excellent|great|good}
{job|work}!|
Greetings from {Idaho|Carolina|Ohio|Colorado|Florida|Los angeles|California}!
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I {enjoy|really like|love} the {knowledge|info|information} you {present|provide}
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on my {mobile|cell phone|phone} .. I'm not even using WIFI, just
3G .. {Anyhow|Anyways}, {awesome|amazing|very good|superb|good|wonderful|fantastic|excellent|great} {site|blog}!|
Its {like you|such as you} {read|learn}
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{I think|I feel|I believe} {that you|that you simply|that you just}
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message {house|home} {a bit|a little bit}, {however|but} {other than|instead of}
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{A great|An excellent|A fantastic} read. {I'll|I will} {definitely|certainly} be back.|
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for audio songs {current|present|existing} at this {website|web
site|site|web page} is {really|actually|in fact|truly|genuinely} {marvelous|wonderful|excellent|fabulous|superb}.|
{Howdy|Hi there|Hi|Hello}, i read your blog {occasionally|from time to time}
and i own a similar one and i was just {wondering|curious} if you get a lot of spam
{comments|responses|feedback|remarks}? If so how do you {prevent|reduce|stop|protect against}
it, any plugin or anything you can {advise|suggest|recommend}?
I get so much lately it's driving me {mad|insane|crazy} so any {assistance|help|support} is very much appreciated.|
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{article|post}! {It is the|It's the} little changes {that make|which will make|that produce|that will
make} {the biggest|the largest|the greatest|the most important|the most significant} changes.
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Did you {create|develop|make|build} {this website|this site|this web site|this amazing site} yourself?
Please reply back as I'm {looking to|trying to|planning to|wanting to|hoping to|attempting
to} create {my own|my very own|my own personal} {blog|website|site} and
{would like to|want to|would love to} {know|learn|find out} where
you got this from or {what the|exactly what the|just what the} theme {is called|is named}.
{Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
{Hi there|Hello there|Howdy}! This {post|article|blog post} {couldn't|could not} be
written {any better|much better}! {Reading through|Looking at|Going through|Looking
through} this {post|article} reminds me of my previous roommate!
He {always|constantly|continually} kept {talking about|preaching about} this.
{I will|I'll|I am going to|I most certainly will} {forward|send} {this article|this information|this post} to him.
{Pretty sure|Fairly certain} {he will|he'll|he's going to} {have a good|have a very good|have a great}
read. {Thank you for|Thanks for|Many thanks for|I appreciate you for} sharing!|
{Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just}
like my old one! It's on a {completely|entirely|totally} different {topic|subject} but it has pretty much the
same {layout|page layout} and design. {Excellent|Wonderful|Great|Outstanding|Superb} choice of
colors!|
{There is|There's} {definately|certainly} {a
lot to|a great deal to} {know about|learn about|find out about}
this {subject|topic|issue}. {I like|I love|I really
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{You made|You've made|You have made} some {decent|good|really good} points
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web site}.|
{Hi|Hello|Hi there|What's up}, I {log on to|check|read} your {new stuff|blogs|blog} {regularly|like every week|daily|on a
regular basis}. Your {story-telling|writing|humoristic} style is {awesome|witty}, keep {doing what you're doing|up the good
work|it up}!|
I {simply|just} {could not|couldn't} {leave|depart|go away} your {site|web site|website} {prior to|before} suggesting that I {really|extremely|actually} {enjoyed|loved} {the standard|the usual} {information|info} {a person|an individual}
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{I wanted|I needed|I want to|I need to} to thank you for
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{I have|I've got|I have got} you {bookmarked|book marked|book-marked|saved as
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{Hi|Hello|Hi there|What's up}, just wanted to {mention|say|tell you},
I {enjoyed|liked|loved} this {article|post|blog post}.
It was {inspiring|funny|practical|helpful}. Keep on posting!|
{Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article post}.
I {like|wanted} to write a little comment to support you.|
I {always|constantly|every time} spent my half an hour to read this
{blog|weblog|webpage|website|web site}'s {articles|posts|articles or reviews|content} {everyday|daily|every day|all the time} along with a {cup|mug} of coffee.|
I {always|for all time|all the time|constantly|every time} emailed this {blog|weblog|webpage|website|web
site} post page to all my {friends|associates|contacts}, {because|since|as|for the reason that} if like to read
it {then|after that|next|afterward} my {friends|links|contacts} will too.|
My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
I have always disliked the idea because of the {expenses|costs}.
But he's tryiong none the less. I've been using {Movable-type|WordPress} on {a number of|a variety of|numerous|several|various} websites for about a year and am {nervous|anxious|worried|concerned} about switching to
another platform. I have heard {fantastic|very good|excellent|great|good} things about blogengine.net.
Is there a way I can {transfer|import} all my wordpress {content|posts} into it?
{Any kind of|Any} help would be {really|greatly} appreciated!|
{Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I've {been to|visited} {this blog|this web site|this website|this site|your blog} before but after {browsing through|going through|looking at} {some of the|a few of the|many of the} {posts|articles} I realized it's new to me.
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{Terrific|Great|Wonderful} {article|work}! {This
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{Disgrace|Shame} on {the {seek|search} engines|Google} for {now
not|not|no longer} positioning this {post|submit|publish|put
up} {upper|higher}! Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .
{Thank you|Thanks} =)|
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I hope to give something back and {help|aid} others like you {helped|aided} me.|
{Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I do
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{A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to make {seriously|critically|significantly|severely} {articles|posts} {I would|I might|I'd} state.
{This is|That is} the {first|very first} time I
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{help|aid} others {like you|such as you} {helped|aided} me.|
{Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
{I just|I simply} {would like to|want to|wish to} {give you a|offer you
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{I will be|I'll be|I am} {coming back to|returning to}
{your blog|your site|your website|your web
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I {always|all the time|every time} used to {read|study} {article|post|piece of
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I am a user of {internet|web|net} {so|thus|therefore}
from now I am using net for {articles|posts|articles
or reviews|content}, thanks to web.|
Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing} in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious},
{all|every one} {can|be able to|be capable of} {easily|without difficulty|effortlessly|simply} {understand|know|be aware of} it, Thanks a lot.|
{Hi|Hello} there, {I found|I discovered} your {blog|website|web
site|site} {by means of|via|by the use of|by way of} Google {at the same time as|whilst|even as|while} {searching
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{I have|I've} bookmarked it in my google bookmarks.
{Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into}
{aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and located} that {it is|it's} {really|truly}
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{continue|proceed} this {in future}. {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will be|shall
be|might be|will probably be|can be|will likely be} benefited {from your|out
of your} writing. Cheers!|
{I am|I'm} curious to find out what blog {system|platform} {you have been|you
happen to be|you are|you're} {working with|utilizing|using}?
I'm {experiencing|having} some {minor|small} security
{problems|issues} with my latest {site|website|blog} and {I
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Do you have any {solutions|suggestions|recommendations}?|
{I am|I'm} {extremely|really} impressed with your writing skills {and also|as well as} with the layout on your {blog|weblog}.
Is this a paid theme or did you {customize|modify} it yourself?
{Either way|Anyway} keep up the {nice|excellent} quality writing, {it's|it is} rare to
see a {nice|great} blog like this one {these days|nowadays|today}.|
{I am|I'm} {extremely|really} {inspired|impressed}
{with your|together with your|along with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the {layout|format|structure} {for your|on your|in your|to your} {blog|weblog}.
{Is this|Is that this} a paid {subject|topic|subject matter|theme} or did
you {customize|modify} it {yourself|your self}? {Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high
quality} writing, {it's|it is} {rare|uncommon} {to peer|to see|to look}
a {nice|great} {blog|weblog} like this one {these days|nowadays|today}..|
{Hi|Hello}, Neat post. {There is|There's} {a problem|an issue} {with your|together with
your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would}
{check|test} this? IE {still|nonetheless} is the
{marketplace|market} {leader|chief} and {a large|a good|a big|a huge} {part of|section of|component to|portion of|component of|element of}
{other folks|folks|other people|people} will {leave out|omit|miss|pass
over} your {great|wonderful|fantastic|magnificent|excellent} writing {due to|because of} this problem.|
{I'm|I am} not sure where {you are|you're} getting your {info|information}, but {good|great} topic.
I needs to spend some time learning {more|much more} or understanding more.
Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info} I was looking for
this {information|info} for my mission.|
{Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I'm} {trying to|attempting to} find things to {improve|enhance}
my {website|site|web site}!I suppose its ok to use {some of|a few of} your ideas!!\
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Currently it appears like Expression Engine is the top blogging
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