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Calculate Basal Metabolic Rate (BMR) – Use an online calculator to determine calories burned at rest. Determine Total Daily Energy Expenditure (TDEE) – Multiply BMR by their activity level. Set Their Goal: • Fat Loss: Eat 250-500 calories below TDEE. • Muscle Gain: Eat 250-500 calories above TDEE. • Maintenance: Eat at TDEE. Track and Adjust – Monitor weight, energy, and progress; adjust calories as needed. Be Consistent – Stick to their plan for at least 3-4 weeks before making major changes. Women over 30! ready to trim 20lbs and tone up in 90 days? 🔗 in bio! #weightloss #fatloss #diet #fatlosshelp #fitness

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❌ **5 Things People *Think* Help Burn Fat — But Actually Don’t** 1. **Doing Only Cardio** Running endlessly on the treadmill burns calories, but doesn’t build muscle or boost long-term fat burn like strength training. 2. **Starving Themselves** Eating too little slows your metabolism and causes your body to hold onto fat. It also leads to binges later. 3. **Sweating = Fat Loss** Sweat is water loss, not fat loss. You’ll gain it back once you rehydrate. Sweating more doesn't mean you're burning more fat. 4. **Eating "Clean" Without Tracking** You can overeat on healthy food. Almonds, peanut butter, avocados — calorie-dense and easy to overdo. 5. **Drinking Detox Teas or Fat Burners** They don’t burn fat — they often just dehydrate you or give a placebo effect. There's no shortcut to fat loss. ✅ **20 Things You *Should* Do to Lose Fat Effectively** 1. **Create a Calorie Deficit** Eat fewer calories than you burn — the foundation of fat loss. 2. **Lift Weights 3–5x/Week** Build muscle to increase resting metabolism and burn more calories all day. 3. **Eat High-Protein Meals** Protein keeps you full and preserves muscle during fat loss. 4. **Track Your Food Intake** Use an app or journal. Awareness = control. 5. **Drink More Water** Water supports fat metabolism and curbs false hunger. 6. **Get 7–9 Hours of Sleep** Lack of sleep raises hunger hormones and increases fat storage. 7. **Increase Daily Movement (NEAT)** Walk more, stand more, move often — it all adds up. 8. **Manage Stress** High stress = high cortisol = more belly fat. 9. **Reduce Alcohol** Alcohol slows metabolism and adds empty calories. 10. **Eat Whole, Unprocessed Foods** They’re more filling, lower in calories, and better for fat loss. 11. **Avoid Liquid Calories** Stick to water, black coffee, or zero-calorie drinks. 12. **Use Smaller Plates** Portion control starts visually — this trick works. 13. **Set Realistic Goals** Aim for 0.5–1 lb fat loss per week — sustainable and safe. 14. **Meal Prep Weekly** Consistency is easier when your meals are ready to go. 15. **Stay Consistent on Weekends** Don’t undo 5 days of work in 2 days of “cheating.” 16. **Track Progress Beyond the Scale** Use photos, measurements, and how your clothes fit. 17. **Have a Training Plan** Random workouts = random results. Follow a structured program. 18. **Focus on Fiber** Fiber-rich foods keep you full and support digestion. 19. **Cut Back on Ultra-Processed Foods** They spike cravings, calories, and fat gain. 20. **Be Patient and Stay Consistent** Fat loss takes time. Show up daily — even when you don't feel like it. #FatLossTips #WeightLossMistakes #FitnessMotivation #BurnFatFast #CalorieDeficit #FatLossJourney #LoseFatSmart #FitnessAccountability #NoMorePlateaus #TrainSmart #SustainableFatLoss #WorkoutTips #MindfulEating #SmartFitness #FatLossFacts #HealthyHabits #ShredFat #FatLossFix #FitnessMindset #GetLean2025Keto Weight Loss Tips 40 Lbs Lost Chatty Grwm

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