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Instead, learn these five essential rules for fat loss. The rest is just details. Weight loss is simple: if you burn more calories than you consume, you’ll drop pounds. But too many guys still underestimate how much they eat and overestimate how many calories they burn.

Avoid the guesswork and keep a food journal for a week. Count up exactly how many calories you’re averaging. You may be surprised. Now start eating 555 fewer calories per day—that’s about the amount in one meal. Of course, we’re not saying to cut out dinner.

But cut back on your portion sizes and limit your carbs. Any junk or processed food you’re eating should be the first to go. Of all the foods you eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat.

Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories. Eat at least one gram of protein per pound of your body weight and get your protein from whole sources like lean meats, eggs, fish, and protein powders.

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