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You should aim to create calorie deficit by burning more calories than you consume. Here are afew tips to help you achieve this. *Eat a healthy, balaed diet that is is high in fruits vegetables, and fully protein *Avoid processed foods ,sugarty drinks,and eccessive amount fo saturated and trans fats. *excercise regularly *get enough sleep can disrupt hormones that regulate hunger and metabolsm *track your calorie.