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How to lose back fat fast
Eat 3 healthy meals per day.
Each meal should have a healthy portion of fruits and vegetables, protein, and starches. Most people can benefit from reducing their regular portion sizes by half.
For breakfast, try a glass of milk with a bowl of oatmeal, or 2 boiled eggs with a slice of whole grain toast. Have half a cup of antioxidant-rich strawberries or blueberries on the side.