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For long-lasting, sustainable weight loss, try reducing your intake by 500–750 calories below your baseline to lose around 1–2 pounds (0.45–0.9 kg) per week . Many people eat their food without thinking, which can lead to weight gain. Here are 13 science-backed tips to stop mindless eating. This is a detailed review of the weight loss effects of protein. A high protein diet can boost metabolism and reduce appetite, helping you lose weight.

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