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Achieving a healthy weight is a long-term goal. However, a healthier body composition (body fat relative to lean body mass) is an even better goal.

Here are some tips to help you achieve a healthy body composition:

• Start with fasted cardio. Fasted cardio is when you exercise before eating anything in the morning. This type of cardio can help you burn more fat and improve your insulin sensitivity.

• Shift your calories away from carbohydrates and towards fat and protein. Carbohydrates are the body’s preferred source of energy, but they can also be stored as fat. Fat and protein are both more satiating than carbohydrates, which means they will help you feel full longer.

• Lift weights to preserve muscle mass. Muscle tissue burns more calories at rest than fat tissue. So, by lifting weights, you can help your body burn more calories even when you’re not exercising.

• Eat a healthy diet. A healthy diet includes plenty of fruits, vegetables, and whole grains. It also includes lean protein and healthy fats.

• Get enough sleep. Sleep is essential for muscle growth and repair.

• Be patient. It takes time to achieve a healthy body composition. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals.

Here are some additional tips that may help you achieve your goals:

• Set realistic goals. Don’t try to lose too much weight too quickly. Aim to lose 1-2 pounds per week.

• Find an exercise routine that you enjoy. This will make it more likely that you will stick with it.

• Find a support system. Having friends or family members who are also trying to lose weight can help you stay motivated.

• Don’t give up. There will be times when you want to give up. But if you keep at it, you will eventually reach your goals.

I hope this helps!