How do I reduce body fat properly?

Hi,

Going after weight gain by going on a diet is like walking into a gunfight with a sharp stick. You might make a little dent, but in the end, you'll do yourself more harm than good.Here's why: Typical diets restrict calories, and that means lowering your metabolism—the calorie furnace in your body that determines longterm weight loss. Going on a diet sends a signal to your body that says "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.

Please help.

I didn't find the right solution from the Internet.

References:-

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Thanks!