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How much your work out burns off

ONE 1 hour working out burns 500 calories.

two 1 hour jogging or fast walking burns 450 calories.

tHREE Cut down on the alcohol.

FOUR Avoid yo-yo dieting.

FIVE Aim for a maximum of 2lbs weight loss weekly.

SIX Drink water when thirsty, no need for gallons.

SEVEN Eat good protein: chicken, fish, turkey, steak, tofu, etc, daily.