To slash fat, you must maintain a caloric deficit: you consume fewer calories than you burn per day. Yet, often, we underestimate how much we intake and overestimate how much we use.

Instead, keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

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