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You don't have to do anything other than burn more calories than you consume. Count them, don't count them, just maintain a steady deficit.
This.
You don't have to count calories but most people need to because it's VERY easy to eat too many. It's ingrained in me to count, because I want to know, give or take, how much I'm eating. Can't reiterate enough how easy it is to eat too many (without necessarily eating a lot either).
No... I never did.. Been up and down over the years, and never counted calories.
Here is some advice: Take you weight seriously. Get in a real program (there are varieties). Follow the advice of your "trainer"...
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