Diet, exercise, and lifestyle changes reduce body fat. 

Follow a Balanced Diet: Focus on consuming whole, nutrient-dense foods that are low in calories but high in vitamins, minerals, and fiber. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. Limit processed foods, sugary snacks, and high-calorie beverages. 

Control Portion Sizes: Pay attention to portion sizes and avoid overeating. Use smaller plates, bowls, and utensils to help control portions. Practice mindful eating by listening to your body's hunger and fullness cues and stopping eating when you feel satisfied. 

Monitor Caloric Intake: Keep track of your daily calorie intake and aim to create a moderate calorie deficit to promote fat loss. Use online calculators or food tracking apps to estimate your calorie needs and monitor your intake accordingly.  

Increase Protein Intake: Protein helps to promote feelings of fullness, preserve lean muscle mass, and support fat loss. Include lean sources of protein such as chicken, turkey, fish, tofu, beans, lentils, and Greek yogurt in your meals and snacks. 

Incorporate Strength Training: Engage in regular strength training exercises to build muscle mass and boost metabolism. Include compound exercises such as squats, deadlifts, lunges, and bench presses that target multiple muscle groups simultaneously. Aim to strength train at least 2-3 times per week. 

Incorporate Cardiovascular Exercise: Include regular cardiovascular exercise to burn calories and promote fat loss. Choose activities you enjoy such as walking, running, cycling, swimming, or dancing, and aim for at least 150 minutes of moderate-intensity cardio per week. 

Prioritize High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. HIIT is an effective way to burn calories, increase metabolic rate, and improve cardiovascular fitness in a shorter amount of time. 

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support fat loss. Water helps to flush out toxins, regulate metabolism, and reduce hunger. Aim to drink at least 8-10 glasses of water per day, or more if you're physically active or in hot weather. 

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