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Therefor to lose 500g per week, you need to be in a roughly 3500kcal deficit. This translates into eating 500kcal a day less than your TDEE.
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An easy diet lunch that you can pack in a brown bag or eat at home consists of a sandwich made on two slices of whole wheat bread, 2 oz. of low-sodium, natural deli turkey, 1/4 of a sliced