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If you want some more fat-burning tips take a look at our weight loss tips to help you reach your ideal healthy weight! Protein suppresses your appetite by keeping you fuller longer and according to this study… When at least 30 % of the health vitamins calories you eat is from protein you'll probably eat up to 500 calories less per day to lose an average of 11 pounds in 12 weeks without exercise. Use as many carbs as you can, as they will help power through your workouts in the gym, keep your metabolic rate healthy so you can lose fat longer and more efficiently and not just make progress the first month.