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How to lose lower back fat and side belly fat Step 1: Avoid extreme calorie deficits, as they cause muscle loss and slow metabolism. Don’t lose more than 1% of body weight per week, and never eat fewer than bodyweight × 24 calories. Step 2: To mobilize fat, do 30 minutes of cardio at least 5 times a week, and include core workouts like weighted crunches, Russian twists, and leg raises 2–3 times weekly. Step 3: Fat loss slows down over time. Tracking progress and staying consistent with patience
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