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Aerobic activity also helped but wasnt as effective, and combined exercise had a more modest benefit

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2) Build a sustainable calorie deficit (without unpredictable stimulants) Health systems like Nebraska Medicine recommend focusing on foundational principles, such as knowing your maintenance calories and creating a modest deficit, rather than leaning on risky weight-loss hacks. 3) Retain lean mass during weight loss Strength training plus adequate protein is the most reliable combo for improving body composition