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Anyone Trying to Lose Weight Should Read This First

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Diet and weight loss is a billion-dollar industry, and there’s a reason for that – most people end up in a cycle of weight-loss and -gain that never ends, sending them back to the hamster wheel over and over again.

Or maybe, like personal trainer and nutrition coach Graeme Tomlinson believes, the trouble is that the diet and nutrition industry lies to people in order to get them to keep buying “health” food, and to keep them spinning the hamster wheel.

What if a little education, a little extra time, and a little adjustment in attitude could change all of that? What if eating “healthy” and losing weight didn’t have to make you sad?

Check out the 12 posts below if you’re intrigued – I know I am!

#1. Why counting calories is important.

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Nobody in the world (or certainly very few) intentionally aim to be overweight or obese. Yet it has happened to more than 65% of us. Whilst gaining fat appears relatively straightforward, reducing fat continues to be problematic. As does our understanding of the process required to do so and the food we eat. – – Google, social media, friends and family will all suggest means to achieve fat loss. The unanimous message from such sources is that one has to consume less food. And with this in mind, many attempt to severely reduce episodes of eating and minimise portion sizes. – – The problem with intuitive use of the above method is that alteration of body composition is not subjective. Instead, it answers objectively to the numeric balance of energy. Therefore unmeasured reduction of meals or quantity of food in meals/snacks/drinks may be redundant to fat loss unless actual energy within meals/snacks/drinks is accounted for. – – As the above example shows, reducing episodes of eating does not guarantee a calorie deficit. Here, an individual is hoping that their assumption of ‘eating less’ will support the goal. But the reality is that the individual is not factually aware of the caloric volume included in their nutritional consumption. – – Alternatively, accurate calculation of an individual’s compositional statistics in relation to TDEE can factually determine basic values of energy required to enter a state of caloric deficit. Once this is attained, an individual can become more astute at appreciating what counts for fat loss – consistent adherence to a negative energy balance. Thus, assumption is replaced by certain science whilst inclusion of all foods is possible. – – Despite what you hear, rigorously proven science shapes the world we live in – including our physical ability to change. The simplicity of accurately adhering to a functional caloric deficit is your fat loss science. It doesn’t force you to restrict carbs, do torturous HIIT, believe you need to detox or loiter around imaginary starvation modes. Instead, energy balance is the sole decider of fat loss/gain and it is free. You may want to make use of it, or at the very least appreciate it.🔥

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#2. You can’t tell me they don’t want us to be fat.

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For the ordinary individual, it is possible to consume balanced, nutritious food without eating into an overdraft. One can save money by purchasing nutrient dense produce in bulk. But, in 2019 it is becoming more difficult to purchase high quality convenience food for an affordable price. This is compounded by the fact that our lifestyle relies on convenience more than ever. – – The price difference is not because supermarkets want us to become overweight or consume poor quality ingredients. Instead, it’s simply down to the increased cost of quality, fresh produce in comparison to cheap, processed, lower quality produce. Many convenient, nutrient dense foods have also become fashion accessories, consumed boastfully with glee. – – The brutality of western business is exemplified by the rise of quinoa (which correlated with the rise of veganism). A grain which originated in Bolivia and Peru before its rise to the top of the Hollywood ‘clean eating hall of fame’. Despite its palatable unavailability, flossing manufactures no doubt experienced a boom in sales as celebrity nutrition guru’s the world over flocked to its side to feel ‘superhuman’ after consumption… – – Back in the real world of toil and pluck, such is the demand for quinoa, that poorer Bolivian’s can no longer afford it. A previously local, nourishing, dietary staple has now been forcefully replaced by cheaper, processed food. – – Granted, non optimal foods can be enjoyed as part of any diet. But bargain deals attached to lower quality produce increases likelihood of excessive quantities being purchased and consumed. – – In 2019, irrespective of business based reasoning, quality is not available to some underprivileged people. Whilst the price gap regarding convenience is large now, this may infiltrate into all food purchases, such is our societal appetite for nutritional status. – – For us to progress as a healthier, nutritionally classless society which considers a duty of care for all, this has to change 🔥. – – But how? 👇 – – #thefitnesschef #mealprep #junkfood #fastfood #cheapfood #obesity #diet #eatwell #healthyfood #nutrients #salad #fruit #nutritious #losefat #lunchbox #worklunch

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#3. The more you know.

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As we speak, hardcore keto combatants will be frantically searching their favourite blogs to find the recipe for this ‘fat burning’ bacon cheeseburger in an avocado bun. That’s after they leave a beleaguered comment on this post, complete with 12 uses of the word ‘insulin’ and a link to a 2011 study conducted on field mice. – – The Keto diet has credence regarding epilepsy. But for rational human beings, including level headed keto dieters, this comparison highlights some extreme and farcical concepts of the ketogenic diet regarding fat loss. – – Like any method of eating, going Keto is an option if it is rational and sustainable for an individual. But given the demise of rationality in the fitness industry, it is hardly surprising that Keto ‘conceptual fat loss exclusivities’ (which rips up 7 billion years of evidence) keep prevailing. – – The extreme beliefs that carbs inhibit fat loss and that fat can be shed in a state of ketogenic caloric surplus are both fanciful and false. In fact, they are as deluded as believing that this avocado bun won’t slide around in your hands like a BMW in the snow. Rigorous studies continuously negate direct relationship between moderate carbohydrate consumption and weight gain. – – Such pro-keto/anti-carb beliefs would therefore assume that the ‘keto burger’ (and high volume of cheese & streaky bacon) is automatically better for fat loss. Yet, by virtue of rationality, fat loss is (and always will be) about achieving an overall caloric deficit, regardless of the food consumed. Therefore, in isolation, the keto burger is more detrimental to fat loss than the regular burger. – – Both these burgers are an option, and the ketogenic diet can work for fat loss. But only if a calorie deficit is achieved. Funny that… 🙂. – – Reg burger: Mix 150g 5% beef, 1tsp garlic powder, 1tsp dried herbs. Oven cook for 20 mins. Add to brioche bun with 2 cooked bacon medallions, 1 fried egg, 15g low fat cheese, 1 tsp ketchup & spinach. – – #thefitnesschef #keto #diet #ketodiet #ketoweightloss #fatloss #burger #nutritioncoach #eatsmart #carbsarelife #balanceddiet #fatlossdiet #fatlosshelp #losefat #fatlosstips

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#4. It’s all about calories in, calories out.

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When frequenting online nutrition blogs in 2019, one is often confronted with ‘that’ dreaded statement: ‘A calorie is not a calorie.’ A statement issued by those who turn the most simple nutritional concept upside down in a disastrous attempt to convey an unrelated message. – – When analyzing ingredients in food it is clear that significant differences exist. For example, consumption of a cookie offers a different nutritional acquisition than that of brazil nuts. The nuts contain nutritional benefits which the cookie lacks, just like the cookie contains palatable benefits which the nuts probably lack. But there is still one simple, yet constant similarity which aligns the cookie and the nuts – they both contain 203 calories. And all calories are created equal. – – To argue otherwise is irresponsible. And whilst it is usually a constructive attempt to explain micro/macro-nutritional benefits some foods hold over others, denial of the calorie as the unit of energy it is casts the most basic nutritional equation of calories in vs calories out into an unnecessary hellfire. – – It clouds one’s beliefs concerning energy balance. In the example of fat loss, one may be led to believe that the micro-nutritional benefits attained from 203 calories of nuts will directly translate more favourably than 203 less nutritious calories from cookies. But whilst more nutrients are acquired from the nuts, the balance of energy (which defines fat loss) is the same after consumption of both calorically equal foods. – – Some foods have more nutrients than others. But that doesn’t make them universally better, it merely makes them different. And whilst many nutritional variables change from one food to the next, the calorie does not. – – Whilst their value may be higher or lower, a calorie is always a calorie, irrespective of additional nutritional variables. Or any agenda driven annihilation of basic nutrition science you read online. 🔥 – – #thefitnesschef #calories #caloriedeficit #nutrients #brazilnuts #cookie #cookielove #snacktime #fatlosstips #losefat #balanceddiet #nutritioncoach #snack #fatlosscoach #nutritiontips #flexibledieting #caloriecounting #caloriecontrol

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#5. Labels are your friend.

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After 4 months together, it’s time for Peter to meet Monica’s parents. And so they begin their voyage of doom, frequenting delightful service stations such as Watford Gap and Slough to delay the onset of hell on earth. – – The arrival. Both parents stand side by side, more overweight than 6 months ago. Susan (mother) sports a false smile that would terrify anyone under the age of 23, whilst Donald (father)’s facial expression resembles a constipated tangerine leather satchel in the mound of trump himself. – – Small talk commences. Mother takes a handful of nuts and turns to Monica with a dismissive tone, “you’ve lost weight then…” “Yes! I feel better than ever” replies Monica. I finally understand that cals in vs cals out defines fat loss.” Mother cuts her off with “We eat healthy, don’t we Donald?” He nods his head approvingly before shoveling a handful of raisins into his palm. “See… FRUIT”. He begins to chew on plentiful mouthfuls, squelching each one with a side snarl. “And we barely eat anything” he adds. – – The evening meal begins. Peter, for the want of making a good impression, doesn’t report the piss and vomit that Hector the cat laid so kindly on his shoe. He also chooses not to report that the chicken is dry and that the broccoli looks like it’s just arrived back from a holiday in a septic tank. – – In the morning, Monica and Peter are greeted by Monica’s mother. She stands with her arms placed either side of a bowl of granola and avocado toast. “Think you know about weight loss?! Well I’ll show you two sh*ts how it’s done.” She wolfs down both items in 86 seconds. “Whala”. She wipes her mouth with her wrist and struts into the lounge muttering “calories… pah… nourish_mandyxx from Instagram says we must fuel our soul with goodness and eat intuitively.” – – Deflated, Monica sets off for home with Peter. And her parents continue their life of nutritional presumption, all the while ignorantly guessing and failing to understand their erroneous ways. 🔥 – – #thefitnesschef #portionsize #calories #caloriedeficit #nutrients #eatsmart #caloriecontrol #fatloss #nutritioncoach #diettips #diethelp #fatlosstips #snacks #snacktime #diet #avotoast

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#6. This kind of blew my mind.

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Here we are again. Tackling irresponsible marketing propaganda which idolizes consumption of nutrients within products as a majestic means to manage or change body composition… – – Consumption of nutrients and quality ingredients is vital for optimal health and there is no doubt that the two juices on the left contain an abundance of nutrients. But they also contain calories and sugar. In fact, 1100 of the total 1350 calories derive from sugar to be exact. This accumulates to 275g of sugar overall. – – One could compare the juices on the left to zero calorie ‘diet drinks’ to accentuate the point of this post, but a comparison with original calorie/sugar inclusive drinks displays the point even better. Whilst the drinks on the right are bereft of any nutritional value, seven of the cans combine to 411 calories and 99g of sugar. That’s less than 1/3 of the calories of the ‘superfood’, ‘invigorating’ drinks on the left. In addition, nearly 1/3 of their sugar content. – – Consuming 1350 calories from the juices on the left may fit your goal. However, consuming such a proportion of calories from swiftly consumed drinks each week may reek havoc with one’s adherence to calorie control. – – Health and fitness is all encompassing and nuance is always present amid the overlapping fundamentals which ultimately form optimal health and ideal composition. But these two fundamentals (nutrient acquisition and energy balance) run separately in their translation to our anatomy. We need to realise this before we can reap the rewards of both nutritional representations by intertwining them into an inclusive, enjoyable, nutrient dense, energy controlled diet which is the result of calm, informed choice. – – Despite what well marketed products promote, no food or drink makes you slim, fat, healthy or unhealthy. But mismanagement and poor understanding of the components of overall diet and lifestyle may do as time goes by.🔥 – – #thefitnesschef #calories #smoothie #sugar #caloriecounting #highsugar #dieting #fatloss #fatlosshelp #fatlosscoach #fruit #caloriecontrol #diettips #caloriedeficit #nutritionfacts #lowsugar

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#7. Can I get an Amen?

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A carbohydrate by basic definition is; ‘a biomolecule consisting of carbon, hydrogen and oxygen.’ Though, rather unfortunately over the last 30 years or so carbohydrates have been met with revulsion, fear and persecution. Mainly by those who erroneously sympathize with the notion consumption of carbs will impact body fat more so than any other macronutrient source. – – The immediate problem with such a dubious claim is the mirky differentiation of carbohydrates as an entity within edible food. Pizza, pasta, chips, bread and pastry all fall inside the umbrella of “Don’t eat it because it’s got carbs and you’ll get fat.” Yet if we examine the exact ingredients in such food we can immediately assert that carbohydrates are not the only caloric variable present. The examples displayed on the right of this graphic represent foods which contain calories from carbs, protein and more pertinently, fat – which houses caloric density. – – Put simply, fat contains 9 calories per gram, compared to 4 calories per gram respective of protein and carbs. Therefore the presence of protein and fat (via additional ingredients) within food will increase its overall caloric worth. Calorie balance (of any macronutrient ratio) determines body composition. Not carbs. – – The futility of the ‘carbs make you fat’ argument is compelled by the fact that fruit and vegetables are mostly made up of carbohydrates. Therefore by persecuting carbs in such generic terms, one would be inadvertently claiming that ‘broccoli makes you fat’. – – Reducing body fat has and always will be about creating a negative energy balance, irrespective of carbohydrate consumption. Cutting out carbs may create a calorie deficit, but the same applies if fat and protein are removed. And given that most foods contain all three macronutrients, it’s a much more logical and realistic idea to address overall caloric worth of food. Then you can realize that carbohydrates can feature in any dieting goal. 🙂 – – #thefitnesschef #carbs #fatloss #fatlosshelp #dieting #fatlosstips #caloriedeficit #pizza #nutritioncoach #dieting #keto #insulin #diettips #nutritiontips #carbsarelife #nocarbs #diettips #fruit #vegetables

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#8. Rethink your definitions.

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If there was a jar where £1 was payable every time the words “I was good” or “I was bad” were uttered when discussing food intake, we would be very rich. – – The problem with such vague descriptions defining the success of our eating decisions is that they are meaningLESS regarding the meaningFUL physiological result of that decision. Whilst ‘good’ and ‘bad’ are broad terms of moral direction, our biological system cannot relate to them. – – Good for what? Is it not that one simply consumed food including micronutrients, fibre and a balance of macronutrients, thus supporting function and satiety? But what if such consumption exceeded one’s caloric limit regarding their desired composition, is it still good? – – Bad for what? Is it not that one simply consumed food bereft of micronutrients which may be less likely to satiate them? But what if such consumption supports to one’s caloric limit regarding their desired composition? What if nutrients have already been attained? Is it still bad? – – The long term key to taking control of one’s dietary outcomes is to understand that there is no good or bad, only difference. And our understanding of nutritional difference is what enables us to find a balance that support all aspects of our diet. Science determines nutritional outcomes. Not morality. – – Instead of being good or bad each time you consume food, understanding the food you consume within the context of your individual dietary goals will allow you to find this balance. You can understand that micronutrients are required for overall health, caloric management is needed for desired composition, and enjoyment is a necessity for adhering to any type of eating strategy or dietary transition. Balancing these dietary aspects via a non rigid variety of different food is the key to achieving all of the above. – – Each individual episode of eating is a small piece of the jigsaw. No matter what is consumed in each episode, it can fit the overall goal if you put the other pieces together around it. 🔥 – – #calories #caloriedeficit #micronutrients #nutrients #fatloss #thefitnesschef #fatlosstips #eatsmart #diettips #snacktime #optimalhealth #dieting

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#9. Carbs can’t tell time.

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Whilst the mythical onslaught on those carbohydrates who like to stay up late has been circling for years, I doubt they were read in the journal of nutrition. Or any scientific journal for that matter. – – For years this ‘no carbs at night’ metabolic artifice has plagued us to the point where people trying to lose fat still believe in it’s validity. It’s concept was probably born out of the fact that our metabolism slows down as we may move less in evenings. And obviously sleep. – – But according to a study published by the obesity journal, a test group that ate most daily carbohydrates at dinner, compared to those who spread them out during the day, actually showed greater losses in total body weight, body fat and waist circumference. This study is a small sample, but proof that this fallacy is mythical. – – To summarize another study published in the Nutrition, Metabolism and Cardiovascular Disease Journal, it found that eating carbs at night “may prevent midday hunger, better support weight loss and improve metabolic outcomes over conventional weight loss diets”. The study looked at macronutrient distribution throughout the day and its impact on hunger controlling hormones such as ghrelin, leptin and adiponectin. Subjects who consumed more carbs at night reported greater satiety. These are just two studies of course. – – Important considerations: Body composition is determined by total energy in vs energy out, regardless of food/nutrient type or time of day consumed. By eliminating carbs at night to lose fat, you are simply over complicating a way to reduce overall calorie intake. Our metabolism does not operate on a chronological timer, instead it operates when it is required to do so. – – It’s now after 6pm (in the U.K.). If you want carbohydrates and they fit your goal and enjoyment, eat them. 🙂 – – #thefitnesschef #carbs #carbsafterdark #fatloss #nutritioncoach #nocarbs #fatlosstips #eatsmart #caloriedeficit #caloriecounting #dieting #nutritiontips #balanceddiet #fatlosscoach #fatlosshelp #carbsarelife

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#10. Eat whichever pleases you.

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Empty (noun) means: “containing nothing, not fulfilled or occupied” – – Therefore, according to the notoriously popular label of ‘empty calories’ preached by many a ‘pseudo-nutritionists’ the world over, these slices of toast and jam contain nothing but thin air. Yet this is categorically untrue because they still contain macronutrients/calories. And whilst such jargon adoring nutritional dust mites actually intend to shed light on minimal micronutrient presence within such foods, they would be better placed to just f*cking say that. Because all food has value, including its enjoyment. – – Good (noun) means: “morally right, righteousness” – – Therefore, attributing a label of ‘being good (or bad) when eating food is to believe that it is a moral act of right or wrong. But consumption of food involves a metabolic process answerable only to science. It is not an audition for the Nobel Peace Prize. And even if it was, the same metabolic events would still occur anyway. To claim that 550 calories of nutrient dense food is better for fat loss than 285 calories of less nutrients dense food ‘because it is more likely to fill you up’ is very irresponsible. – – The nutritional breakdown within different foods can be very different. Appreciation of this difference is more helpful than succumbing to abject headline grabbing jargon which has no essential meaning. – – This peanut butter toast contains relatively high nutrients, the jam toast x2 less so. The former contains 550 calories, the latter 285. Both are legitimate eating options that are not good or bad, nor empty or full. Calorie intake directly relates to body composition, nutrients do not. Nutrient intake directly relates to function, calories do not. – – To find peace, we need to remove meaningless nutritional labels from our vocabulary and replace them with relatable facts. No food is good or bad, it is merely different. And by realizing this, we can finally nourish our nutritional education properly. 🔥 – – #thefitnesschef #nutrients #emptycalories #caloriedeficit #eatsmart #diettips #fatlosstips #healthyfood #pbtoast #peanutbutter #toast #snack #nutritionist #diet #nutritious #macros #fatlosscoach

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#11. Don’t be fooled.

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Clean eating trends may be in slight decline, but they still exists to distort many relationships with food in 2019. Because no food cleanses you as you consume it. And no food rubs dirt on your face as you enjoy it. – – Over the years, many health themed recipe books promise their consumer a life of being ‘lean and healthy’ if they primarily use their recipes. – – Such recipes may be an inspiring collection of palatable, nutritious food, but such content is still bereft of important explanations around basic nutritional foundations. For example: calorie/macronutrient relevance. Both being barometers that can improve one’s understanding of compositional aspects of their diet. But instead, people are challenged to micro-nutritional perfection. – – We need to evaluate the food we eat objectively, despite how it is presented to us. Here we have one raw cacao slice (a ‘healthy substitute’ for a chocolate bar), made by a celebrity influencer vs three mainstream chocolate bars. Whilst there may be more micronutrients, fibre and naturally occurring ingredients in the single raw slice, the calories are virtually equal to that of 3 chocolate bars. Yet one is unconditionally idolised whilst the others demonised and confined to guilt should such consumption occur. – – Consuming quality food is definitely important for overall health. It may well correlate with fat loss, but it does not define it. Quantity of calories consumed in relation to how much energy expended does. Regardless of food type. – – Regular consumption of 3 chocolate bars in one sitting will unlikely support nutrient acquisition or composition. But if there is no understanding of relevant nutritional cores, regular consumption of nutrient dense “raw, healthy, superfood, nourish the soul, unprocessed, detoxifying, paleo, vegan, cleansing, gluten free” foods may not aid composition either. – – And certain celebrities may be more helpful to their tribe by discussing nutritional balance. That way the consumer may stop failing in their quest to emulate their idol’s genetically gifted physique by mere means of an array of ‘clean’ recipes – when basic education is what is required to truly progress.🙂

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#12. The hamster wheel: illustrated.

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When Jack (Robert De Niro) welcomed Gaylord Focker (Ben Stiller) to his circle of trust in the 2001 smash hit ‘Meet The Parents’, he did so out of protection of his daughter, but also because he was a maniac. In fact, it wouldn’t be off the mark to conclude that Jack’s so called circle of trust is akin to the proverbial yo-yo dieting circle of hell. Naturally, both were/are hellish to endure, both didn’t/don’t work and both were/are unsustainable. – – Jack’s means to find out about Greg were unnecessary and extreme in the same way that an extravagant dismantling of one’s diet fails to identify the main cause of an individual’s weight problem. Furthermore, the futility of such extreme dieting methods can be exacerbated by their procedural fallacy. Juicing, cleanses, meal replacements and removal of food groups come with glorious claims, but dismal long term results. – – There is no urgency for a new diet – because you already have one. Instead of disregarding entire dietary habits, one must realise what the problem is, why it has occurred and how it can be resolved. Patience, consistency and rationality must be considered. In Layman’s terms; you’re overweight because you eat too many calories for the amount you move. You need to consume fewer calories and move more. You need to be patient and be able to adhere to a sustainable, consistent calorie deficit for a considerable length of time. – – In desperate compulsion for fat loss, one must understand simplicity and forgo extremity. Once this is appreciated, there can be recognition that only minor adjustments to existing diet and movement are required to satisfy progress. – – The sooner we realise that health, fitness (and fat loss) is not about perfection, six packs, narcissism, restriction and the proverbial Everest, the sooner we will get to the core of our problems, understand them better and gather momentum. This will enable us all to achieve new heights each day. And these will last for the rest of our lives 🔥. – – #thefitnesschef #fatloss #diet #dieting #fatlosstips #juicing #detox #nutritioncoach #caloriedeficit #diettips #losefat #losebellyfat #dietingsucks #caloriedeficit #eatsmart #newdiet

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Some of those completely blew my mind!