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Be smart about your diet, attempt not to overthink the idea. The simpler you can make something, the greater the likelihood that you'll be consistent using it over number of years. Consistency over a long time = achievement.
It is estimated in which you lose one pound of body weight for every 3500 calories deducted on your food ingestion. When you lose one pound of weight it contains 75% fat and 25%muscle. If you lose weight fast, just lose more muscle and much less fat.
