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Maintaining a training frequency of 4-5 days per week is beneficial during a fat loss phase to prevent the loss of muscle mass. But when your daily calories are reduced and energy levels are low, you may find it difficult to keep up with that training schedule.

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Most of these women were either brand new to exercises or had tried various weight-loss programs, exercise routines, and diets but couldn't seem to stick with it. They'd join a gym for a few months and then quit due to a lack of motivation and not really knowing what they were doing. They spent the last several years starting and stopping. Then they joined DSC and everything changed.
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One of the best methods to get quick results is to work with a personal trainer. Working out under the guidance of an expert will help you achieve the body you have longed for in a shorter time as compared to hitting the gym by yourself and following vague patterns of diet and exercise.
This should be a complete day of rest. Mobility work and getting in your daily steps are fine, but avoid doing any kind of exercise in which you’re overexerting yourself.

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½ cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, escarole, cauliflower, brussels sprouts, or carrots½ cup of a leafy vegetable, such as spinach, kale, or chardGreen salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil) -- include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery½ cup whole-grain pasta in meat-free tomato sauceSandwiches made of whole-grain or sourdough bread2 ounces of water-packed tuna or salmonTwo slices of a low-fat cold cut or deli meat1-2 ounces of low-fat cheese

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"Studies have suggested internalized weight bias, or self-directed stigma around weight, is more prevalent among women and is associated with smaller weight losses," says Dr. Tewksbury. "Learning more about how complex the development of obesity is and the challenges in treatment is a good first step in addressing this stigma."

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    I want you to have water with you at ALL TIMES! Driving. Working. Watching TV. Eating. Working out... Make sure you have a glass or bottle of water with you to continuously sip on. I recommend purchasing a reusable water bottle like a Nalgene bottle.

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    7-9 PM: For dinner, 5-6 pieces chicken/ fish tikka + salad or 1 moong dal chila + curd

    All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.
    Every female is different, so you may need to experiment with a different macro breakdown until you find one that makes you feel your best during your fat loss phase. However, you can use the below guidelines as a starting point:

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    Your GP may take your blood pressure and carry out other tests, such as a blood test, to check for any health conditions that may be related to your weight. Diet and exercise

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    Losing weight can help improve and sometimes cure many of these conditions, as well as fertility issues. Losing weight can also lead to a life with fewer medications, lower health expenses, and overall greater enjoyment.

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    The average American underestimates the food they eat each day by 600-1,000 calories. To avoid, guessing and greatly improve your fat-loss consistency, try a few weeks of tracking everything you eat and drink.

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You may also have your waist measured. Measuring your waist is a good way to check you're not carrying too much fat around your stomach, which can raise your risk of heart disease, type 2 diabetes and stroke.

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Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or .73 and 1 grams per pound to lose weight. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

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This is known as a 5:2 dieting approach, another way of intermittent fasting. On your fasting days, you would eat less than 500 calories per day. You could choose to have those days one after the other, or on separate days of the week.

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