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How to I Lose Weight Faster?
What kind of diet you should take and what kind of exercise should I do?

Anyone have real life experience on this? There are plenty of only article but many of them are not proven or could cause a down side.
You should not cut down your intake, but separate into smaller portion - e.g. 5 meals a day.

Do more jogging and running first, lose at least 20% of your current weight before going to the gym if you want good muscle.
Try to be a vegetarian for 1 week.
Thanks guys, will try
I am working night shift and I gain weight easier because of the biology clock problem

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