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First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or unapproved products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

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