Something that has been working for me is trying to change it from a diet to a lifestyle. Giving up sugar was something I never thought I could do, but after a few weeks of no added sugars, I don't even like my favorite sodas anymore. High protein is some of the best advice I have gotten for making the weight loss faster and easier, and another tip I would add is to get more soluble fiber. Great video!

@jefferyschroeder5245

2 ай бұрын

Soda is the absolute worst thing to put in your body. Never mind the horrible sugar content, the phosphorus is bad for the kidneys and bones. You have taken a giant step towards better health by eliminating soda. No diet soda either. Carbonated flavored water is a great substitute and the carbon is actually good for you.

Another rule!! Brush your teeth right after your last meal.. gives you more reason not to binge eat after you reached your caloric intake

The same idea's i saw in a useful ebook Thank you so much

@SmailDehni

3 ай бұрын

Any link bro ?

The short answer is yes, you can lose weight with diet alone. The truth is, that diet is the main determining factor in whether or not you will lose weight. Many people think they need to devote hours a day to exercising if they want to lose weight, but the truth is that if you want real, lasting weight loss, all you need to do is change your diet. Here are some small diet changes that anyone can make to start losing weight without making any other changes: 1. Cut Out Soda Even drinking just one can of soda a day can increase your chances of being overweight by up to 65 percent, according to a study done by the American Diabetic Association. By simply cutting out the soda that you’re drinking and replacing it with unsweetened green tea or plain water, you can lose weight without even trying, and save money on sodas to boot. 2. Eat More Protein You should be getting between 25 and 30 percent of your daily caloric intake from protein. The best way to make sure you’re doing that is to cut out half the carbs on your plate and replace them with a lean source of protein. Getting more protein in your diet will help you feel fuller for longer so you won’t need to eat as much at your next meal. 3. Eat on a Schedule When you set up an eating schedule for yourself, you’re much less likely to over-eat during meals because you’ll be eating before you get too hungry. The best schedule to set up is 5 - 6 smaller meals spread out throughout the day, about 2 - 3 hours apart. Set alarms on your phone if you need to, and you’ll soon find yourself losing weight without trying. 4. Snack Right When you’re looking for something to snack on, it’s usually junk foods that are easiest to grab, so keep yourself from falling into this temptation by providing plenty of healthy snacks for yourself. Keep fresh fruit like apples, bananas, and oranges on the counter where you can see them, and bagged veggies or yogurt at eye level in the fridge where they’re easy to see and take with you. 5. Quit Pre-Eating Many people fall into the trap of eating before they actually eat, especially if they’re cooking a big meal and frequently taste test it as they go. These little tastes add up to hundreds of extra calories that you’re not counting since they’re not in your actual meal. To avoid pre-eating, have a big glass of water on hand while cooking or baking and drink that instead of sampling your food before dinner. 📷 6. Satisfy Your Cravings Often, when you have a craving for something, it can be hard to know exactly what you want, so you end up eating a bunch of things until you find something that finally satisfies it. Take a few moments to identify what exactly you’re craving, then look for a healthy version of that to satisfy you. Most cravings fall into one or two of the following categories: sweet, salty, crunchy, or creamy. So go on, grab your copy today and get ready to lose weight quickly and safely and start living a full and healthy life. Make your dream body a reality now like so many people already have by learning and applying the secrets in this guide. tinyurl.com/498bec38

@khalidalsheddi5611

3 ай бұрын

What about diet soda which have no sugar in it?

My #1 rule is: Find a way to get through the day with a with a calorie deficit and repeat. If you struggle, change things until you have found your way. I for example drink a softdrink with real sugar after thhe main meal and it's awesome, I need it and these are well spend calories for me to help me to maintain the diet.

@25johnlowe

4 ай бұрын

Absolutely. Consistancy is key and only maintained if it works for you personally. Well said.

@googledunce9872

4 ай бұрын

Uh?

@Z00000M

4 ай бұрын

Softdrink 😂

@ibrokemyownheart4953

4 ай бұрын

Literally just don’t eat until 3pm, play videogames if you have the time to and it’ll fly by

@michaelrogers4045

4 ай бұрын

​@@ibrokemyownheart4953 fasting works great for some people but it also encourages binge eating for a lot of people just do what works for you

I have a personal recommendations for weight loss: try to time your meals such a way that you eat once before the workout and once after, that was you wont feel like you are lacking energy at the gym or that you are starving after the session

@sadieashby2266

4 ай бұрын

Ty

@deardespair1076

3 ай бұрын

But why not felling starving after the session is important?

@milktea9524

3 ай бұрын

@@deardespair1076so you don’t feel bad and give up. And eating protein after and before a workout is important or gaining muscle, losing weight, and feeling full

@deardespair1076

3 ай бұрын

@@milktea9524 thank you!!

Love the new animation! Awsome job. Love your videos and there educational and helped me so much. Lost o er 200ibs in my weight loss journey in the past 2.5 years. Keep up the great work. Can't wait to see next video

I feel sad watching this channel get so few views. It used to be so popular and cool just a few years ago. The algorithm can't keep getting away with this!

@TheFowo

4 ай бұрын

Well to be honest (coming from someone who used to watch every single video ~5 years ago and now watches very occasionally) it's because of him getting too expressive. Before there was some cool animation and it worked to emphasize study based information. Now on average there's too many same general informations repeated along with jokes which I don't want from my study based video

I think the reason some people (including myself,) don't like the mouth movement is because there's to much teeth and not really any lips. The top set of teeth kinda stay in place instead of moving with certain mouth sounds.

@KylePandapatan

4 ай бұрын

Yeah there’s something unnatural about the animation frames. It kinda feels like the lower teeth flicker too much per second, and there’s random tongue appearance or not. I’ve watched American cartoons and Japanese anime since childhood, and I normally don’t mind desynced moving mouths. There’s just something off about the flickering teeth. It distracts from the content? But only if you have good enough eyesight to notice it. (As a gamer who plays games at 60 to 165 fps in a low gtg response time screen, I can see such things) and if one is highly distractable (I have ADHD inattentive type). Though I wouldn’t have noticed if people didn’t point it out.

@speedracer123222

4 ай бұрын

The top teeth are there 80% of time and upper lip is also most of time flat and above it so yeah I agree. I don’t mind there being an animation just needs modification and a little bit better syncing.

This is great. Thanks!

New fan. BUT I FUCKEN LOVE THIS CONTENT ITS SO AWESOME. Absolute legend.

New animations looks clean keep it up

Awesome vid Pic Dude

I recently lost 100 pounds. Hope to pass along knowledge of how i finally got here: -cut the fast food and junk food (ESPECIALLY SODA). All the excess sugar and sodium pollutes your blood and makes it harder to lose weight. -learn how to cook. Eating fresh meat and vegetables as opposed to packaged food is not only healthier, you will be more satisfied AND save lots of money. You can also control how much sugar and sodium goes in your food. On that note, eat vegetables with everything. Your body needs the fiber to not only make you feel more full, it will help pass poop in your bowels. Find a way to enjoy veggies. I personally like either stir fry or letting it soak up drippings when I roast meat. -get better sleep. If you have sleep apnea, you should get a CPAP. I have it and have felt rested for the first time in ages. Lack of sleep makes you hold on to more weight. -move around as much as you can throughout the day. Walking is low impact and doing it over a long period of time burns more calories than you think. Doing chores will burn calories too. FYI, I was hospitalized because of my health issues and could not leave my room without assistance. I will never take my mobility for granted ever again. Hope this helps and good luck on your journey!

@JacksonTerrier

4 ай бұрын

One more…..read the ingredients. If you can’t pronounce it, don’t eat it. I’ve lost 100 pounds over the past year too. Congratulations on your weight loss as I know it’s not easy.

I really like the face expressions in your avatar now, feels way more relatable!

I actually love the mouth movement added! Nicely done

Technically, weight can be influenced by non-caloric mass (e.g. water) as well. In the short term these fluctuations can move the needle on the scale much more than body fat changes.

Great video!!!!!

Awesome video

big ups mr.picture

THE MOUTH IS BOTHERING MEEEE

Okay, we're like 4-5 videos in where his mouth moves, and to quote Mr. Horse "No sir, I dont like it."

Thanks.

I lost 6kgs a year ago, then gained some back when I went on a trip, and now I lost 3½ more kgs. My best tip is to just believe in yourself, look at the big picture, just because you cheated for days or weeks doesnt mean you lost all progress, remember it's about MONTHS, you can get back up, you're in control of your body. Of course craving food can sometimes be unbearable cuz its literally one of the most hard-wired desires in our brain, so dont try to fight it TOO MUCH, fight along side it: keep ur self satiated by eating protein and fiber, keep urself busy during the day bcz where you're bored youre more likely to eat just bc u feel like it, and also keep ur insuline sensitivity, if u dont know what insuline is, do your research asap, it's a key factor in weight loss and muscle building

The mouth movement is a little strange , please keep in mind I love your content

I managed to lose 80 pounds throughout 2023 with calorie deficit, eating healthier foods with less calories, and dedicating more time to the gym. Though, since I started lifting more, I’m at a standstill. I’ve been wanting to lose another 20 pounds, but I can’t seem to do it. I guess since I’ve been lifting, I need more energy than when I just did cardio all day long, but it’s still a little frustrating. I’m trying to get a new deficit right now.

@nejtack1

4 ай бұрын

You'll also be putting on muscle along with the loss of fat. So you might be at a standstill but you should compare your body composition. :)

@SlenderWeeb

4 ай бұрын

The less weight you have on your body the less calories your body will expend on a day to day basis meaning you need to eat less calories to continue being in a calorie deficit so simple either do more cardio and keep the food you're eating the same or eat less food

@someone-ji2zb

4 ай бұрын

What is your weight and height? Also, what is your calorie intake at?

@danc1476

4 ай бұрын

This video sucks. Look into what's called a refeed. You may need to increase your calories a bit for a week or so to get your metabolism out of the dumpster.

@CaptainPIanet

4 ай бұрын

You're likely gaining muscle. Additionally, when you first start lifting, your muscles take on more water so your weight can be deceiving in this period. Just trust the process and keep being active and eating well.

That last one was gold :)

Wow this is a fantastic video. Really goes great with my candy and chips

Thank you 👍🎓✔️

Can you eventually do a video focusing on stress and weight loss?

That's why yoyo dieting is a thing. What most diets lack is consistency in the long term. What is the point of losing weight, if you can't figure out how to maintain the current weight after the loss you've already achieved? You fool yourself into thinking you can go back to old habits and everything will be fine. It won't. I cycle through phases of maintenance and weightloss and I've managed to lose about a kg a month for the past 3 months. Before then I shed 9kg from late July to late October for a total of 12 kgs of weightloss in 6 months (as of tomorrow). My current main goal is losing a total of 16kg. Then I'll be back to my 2019 weight. What's next comes after that and I haven't decided whether to keep it at maintenance or aim for my ideal weight, which would require losing another 10kg.

I use a Withings smart scale for tracking my weight and body composition daily. I’ve lost 60 pounds and I maintain a daily deficit of 300-500 calories per day and typically trend down with my weight on a regular basis. However the scale insists that I’m gaining body fat and losing muscle. I work out 7 days a week- An hour in the gym 3 days per week and a minimum of 30 minutes walking or running every day. Averaging 13,000 steps per day. I get about 200 g protein per day minimum but I typically average 250 g+. I eat 11 pounds of chicken per week, eggs every morning for breakfast, and ground beef for lunch. Is it possible to burn fat and gain muscle? I need to know that this is a fluke, because if I’m truly burning muscle and gaining fat my 3 year journey will end right here. If I can do everything right every day for years and get THAT result if it’s true, I’m done. I’m so upset.

yoo animations getting better

I've just started to lose weight and I'm giving myself 4-6 months to drop a stone and half thank you for the advice

Calorie intake is my bane, because I have a sweet tooth that, if manifested as a physical object, would warp space and time to become the meteor that destroyed the dinosaurs.

I have something which nobody has suggested, but found it works for me. Every year, I buy a day-to-day planner, in this, I will write down exactly what has been consumed and the total amount of calories during the day. I also measure the water intake in this book, and the calories in and out. Plus the step count for the day. I transfer this data into my phone for the nutritional values of the food.

@Ironborn4

4 ай бұрын

You mean a calorie logger app like MyFitnessPal?

@grimtrigg3r

4 ай бұрын

Nobody has suggested tracking your food intake?

Are you ready to break the cycle Me: breathes heavily

Hey, I had a question I was on a 2 pound/ week of cut and I was quite consistent, for 7 months the scale was tipping down ( not that fast as I was putting on good muscle) then suddenly the scale wasn't changing. Looking up online I found that large periods of time when you cut, you disturb your BMR, is it true? If yes, how can I change this.

@T-rexBreath

4 ай бұрын

"Disturb" is an unusual word in this case. It is true that your BMR changed as your weight changes. Since you've lost a significant amount of weight, your BMR will also decrease.

@kamtheclam

4 ай бұрын

Maintenance breaks. 7 months of straight cutting is tough. It would be better to do 8-12 weeks cut, maintenance for 3-4 weeks, then cut again for 8-12 weeks.

@anirudhsingh5222

4 ай бұрын

Thanks for the inputs guys. I'll try your suggestion.

Good view as usual, but also really can use a change to not have the animated charter move his lips, it’s just better without lip movement.

Nice video

Nice video.

Video does not cover effect of factors like stress, PCOS, metabolism, etc. on weight loss. Something you should consider to cover in future videos! @picturefit

mouth animation looks smoother or its me?

@saadjambharkar8584

4 ай бұрын

Haha I noticed the same

@MikaMikaMika89

4 ай бұрын

Look back to his first videos, slow progress/growth over the years, always getting better.

the last tip was genius 🙂

Fat actually does affect satiety too. Like protein, fats take a while to metabolize. Keeping you full longer. Is why a well executed keto diet tends to be paired with intermittent fasting

'Calorie counting' may work reasonably well i theory, but it's nothing short of useless in practice. If you eat 2000 calories of sugar you'll feel starved and will become malnourished - while if you eat 2000 calories of a low processed high protein diet you'll feel full and satisfied. And then there's the difference in how much calories the body can absorb and how easily it does it too. The biggest benefitor of 'calorie counting' is the food industry, because it allows them to sell crappy food without having to take any responsibility for the health issues they create.

Oh Mr.Picture Fit 😈😈🤤🤫🧏‍♂️

Your avatar now make your video more lively Thanks for all the tip

Honestly, the super accurate lip sync doesn't add much to the video for me. It's cool that you managed it, but I'm not sure about the effort to effect ratio.

@PictureFit

4 ай бұрын

Funnily enough, it made my workflow a lot smoother. The lip sync was actually a bonus to a full restructure of the PF model.

Well, I gained ten pounds during the holidays, and I lost most of it.

How do I do this working a very physical job? 😢

Please stop the mouth movement, it won’t diminish the content quality. 🙏

@CookiePire

4 ай бұрын

Please continue the mouth movement 😋

@garywallen8061

4 ай бұрын

Love the mouth movement

@mikep4633

4 ай бұрын

I think it looks good

@drewh4911

4 ай бұрын

Yeah the mouth movement drives me nuts

@sdbw1990

4 ай бұрын

Yes please stop the mouth movement

1: Eat 2: Less 3: And 4: Move 5: More

do unbreakable weight gain facts pleaseee

I like the mouth moving, it seems natural ❤

Babe wake up picture fit posted

Calories in vs calories out is a piece of the puzzle, but it ignores the complexities of metabolism and specifically insulin resistance. Will you lose weight if you starve yourself, no doubt, but the energy needed will not always come from fat. Additionally energy balance isn't as simple as the amount of calories you eat, it's how your body utilizes those calories or how much your body even absorbs. For instance if you were off just 100 calories a day for a year you would gain 10.5 lbs a year. If your metabolism is regulating normally you should maintain a relatively constant weight within a year. All of that is to say, while calories are a vital piece of the puzzle, the content of those calories, and how they affect your metabolism and hormonal regulation of fat tissue, is the other, commonly overlooked, vital piece of the puzzle. Best of luck to anyone trying to lose some lbs.

Out of every 4 days 3 days I'm in a deficit of about 300-500 calories depending on how much I walk on this particular workday and one day I typically eat about 500 calories higher than my maintenance level, and this is the day when I do weight training.

Energy deficit is a must. Yes 16% energy should come from protein. Exercise doesn't contribute to weight loss it just increases your calory requirements. More rest doesn't contribute to weight loss. Obviously being consistent is a key. Overall it's a medicore advice.

Question: When you say calorie defecit, is it just based on your BMR? Or will you add the activity to your total calorie capacity? Thanks for the wisdom. PS im currently obese planning to lose a lot of weight

@Lucaserik

4 ай бұрын

When people say caloric deficit they almost always refer to BMR + Activity level. Even if activity level is extremely low then it can add quite a bit to the total amount of calories burned in a day.

@-DMD-

4 ай бұрын

From a brother, at the end of the day usually most calories are burned during low intensity, high time activities like walking in specially at the start when you are very heavy and more intensive activities are very taxing on your body(depending on weight and background). Also an interesting detail is that calories burned do not increase linearly with effort, so doing (low)aerobic exercises will feel easier and you’ll end up burning more during the week than if you do high intensity stuff. Also high intensity exercises (anaerobic) (with heart rate over ~150-160) even tho they burn less calories per hour will let you feel hungrier since it uses less energy from fat. (I just lost about 30kg of fat -those are some of the things I’ve observed and noted as important) Edit: also cook your own food, don’t buy it. Calories are not equal. 1 burger can get to 1000calories and is small almost fist sized, meanwhile to get 1000 cal from chicken and vegetables bulgur rice you’ll have 2 full plates that you will not be able to finish.

@rctolentino3262

4 ай бұрын

You're right, it is based on BMR. Sadly there's no way to make an accurate measurement, like the video said. Common mistake I see is people going hard on day one. Go at a pace where you can imagine yourself doing it everyday. Slowly increase the difficulty as you get stronger.

@keatondejager

4 ай бұрын

If you’re just starting your journey, don’t worry about BMR and all the math. You don’t need to be perfect you just need to be better than yesterday. So take the amount of food you eat normally and use that as a baseline. Slowly reduce the calories and try to eat clean. Get moving but don’t rush into the gym and hurt yourself. Start with what is doable and work your way up. In a few months when you’ve lost a good amount of weight and you’re feeling healthier then you can move into the weight training. Adding muscle to your frame helps you lose more fat and keep it off too. But like I said, don’t stress about being perfect. Just start and track your progress. You’ll know something isn’t working if nothing good happens for a week or two, then you change it.

@DarkAbyss9

4 ай бұрын

Your activity level matters as well however in saying that those online calculators and activity level calculations are nonsense. Unless you work a physical job as well as working out several times a week, you're not active or highly active

Hard work = success for most. #RFMvids

Just make a same video for weight gain❤

Just watching this video I’m losing weight without doing nothing HAHA😂

Cutting season starts March 1st boys

I just came to say I though the scale was an elevator 🤣

This is supposed to be a fitness channel and he’s saying reducing food intake is not important? It literally is because burning takes much more effort than eating. Though I love the emphasis of learning more about food and making educate decisions.

This video has one MASSIVE OVERSIGHT. It's not enough to just have an energy deficit. You also need to make sure that when you have said deficit, your fat stores are available to your body. So many people miss this key part. If your insulin is elevated, then your body cannot access your fat stores. To do so would literally kill you via ketoacidosis. If you eat a small meal then your insulin will be elevated. If it's so small that your body runs out of energy before the insulin has returned to normal levels then your body will be stuck with a deficit that it cannot fill with your fat. That is a very bad state to be in, as the body generally responds by lowering your metabolism so you burn less energy. This can lead to lethargy, a clouded mind, and other symptoms... not the least of which is little or non-existent weight loss despite a "calorie deficit" on paper. Basically eat at a calorie deficit, and make sure when you eat it's a substantial meal. No tiny snacking, or if you do snack then make sure it's something that doesn't greatly elevate insulin. Leave the sugar behind, have some nuts or similar... fat/protein.

Make the same video but for weight gain!

@someone-ji2zb

4 ай бұрын

Just watch a doordash tutorial video on how to use the app Nothing packs on the weight quite like not only fast food, but also having it delivered to your house every day rather than going to go get it yourself.

Love the animation!

I am on IF 20... I eat twice a day.. pre work out and post work out... thats it.. no wastes calories

Oh

I don't even notice the mouth movement, nor its absence. So it's an effort gone waste. I don't mind it per se, but just wanted to let you know because some people seemed bothered by it. It adds nothing to your videos but takes extra effort.

Why would you deload in a cut? A deload is for when you hit a plateau and can't get stronger anymore but if you are in a cut you can't get stronger anyway. The cut will be just a never ending plateau and a deload can't fix that, all it will do is risk losing muscle because you are going less heavy and thus use less of your muscle. Deload are for getting stronger and progressing but a cut is just about maintaining. I don't see the point of deload then or am I missing something?

@kamtheclam

4 ай бұрын

Deloads are absolutely necessary for muscle repair, giving your CNS time to recover especially if you’re training to failure every single session regardless of a cut, maintenance, or a bulk.

What if one is just bulking

Will yall ignore that picture fit is a swiftie 😭

I appreciate how you can take a boring subject and make it educational and entertaining.

Animating your mouth only looks good when you match it to what your saying pretty well, so when you start talking and your mouth start flailing about completely randomly from what your saying it practically only takes away from the quality.

The mouth movement framerate seems a bit high. I don't agree with the haters telling you to stop, but it needs some tweaking to look natural.

Want to lose weight? Cute it fried foods and added sugar then learn to cook. Four egg omelette with two slices of cheese cooked in half tablespoon of butter is only 430 calories and delicious and easy to cook

hi guys

As a power builder can you gain strength while also losing fat or will the cut cause you to lose some strength 🤔

@LatissimoTwinTurbo

4 ай бұрын

Good question

@mr.giggles9737

4 ай бұрын

@@LatissimoTwinTurbo do u know 🤔 cause I been thinking about cutting but I don’t wanna lose strength before I hit 300 bench press 😭

@aisak21-21

4 ай бұрын

@@mr.giggles9737 i think theres a reason why powerlifers fullfill themselves with carbs when competing or trying to lift more, but idk, im sure i watched a video about that but forget were

@mr.giggles9737

4 ай бұрын

@@aisak21-21 what about powerbuilders tho 🥺

@aisak21-21

4 ай бұрын

@@mr.giggles9737 power builders isn't the same as power lifters? I dont know much about this, so if i say what i think, i may misinformate YOU. But i suggest trying a week cutting AND then try your strength AND see if you lose any or still the same, then you decide.

Thoughts on fat stores/lipids staying in your body for +30 years, which means it's always easier for a fat person, who've lost weight, to put on fat again, than a person who has always been thin?

@elitepauper7400

4 ай бұрын

😂😂

Weight loss is easy. Keeping it off is hard. Wanna lose weight? Here’s the secret in much less than five gimmicky steps: 1.) Calories in vs calories out. You need to have a deficit. Ever how you figure it out (calorie trackers do it for you), get in a deficit of about 500 calories and you’ll lose weight. Not fast, but sustainably. 2.) Protein and fiber will keep you fuller longer. Don’t eat junk. Eat Whole Foods and cut out the junk (you’ll be surprised how easy it gets) 3.) give it 30 days. After 30 days, it’ll be so much easier. There. Done.

Weight loss is simple really. Go eat once a day. That's how I lose weight. Never failed me yet.

Wow animating lips is probably the most high-effort way to decrease a video's quality lol Great video besides that

The thumbnail suggests whoever lost weight now weighs 25kg…. Or worse…. 25lbs!!??

I really dislike the mouth moving animation for some reason. Doesn't look natural and the picturefit guy was cute

The animated mouth movement is uhhh... No lol the other one where it changed every few seconds was definitely better

Can someone just tell me the rules I don’t feel like watching all that

Calories are a myth. A myth that tells us all calories are the same. They're not. People consuming sugars and carbs will have a much harder (for me it was impossible) time losing weight. I'm losing insane amounts of weight, mostly fat by follow a no carb diet. My weight loss cannot be explained using this 3500 calorie/pound rule.

Picture Fit is much cuter when the mouth is not moving.. 😢

Please use a darker background in your videos

Yay more over simplifications and over generalizations of peoples bodies! 😅 so much fun

HI!

@DailyRedditLifeStories

4 ай бұрын

first

Don't take this the wrong way, but the mouth moving doesn't work. It's just unsettling and distracting. These being simple still frames was part of the charm. You've probably been analyzing it too long to notice at this point.

Nice new fancy mouth animations

What that mouth do? F the rest 😁

Change "weight loss" to fat loss. No one wants to lose lean mass.

@Fretto-xl9bh

5 күн бұрын

It's better to lose weight bodyfat and muscle mass until you're satisfied with the bodyfat you're on, then start to build muscle. Don't try to make it over complicated.

It works... but you have to count... and counting is math... ewwww

try a 2d vtuber model