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Oatmeal boiled with milk and banana or apple slices for breakfast.
4 slices of whole grain bread with some low fat slices of chicken/beef for lunch.
Just regular dinner whatever you want but just one plate, don't take any extras.
At least half an hour of cycling every day at your own pace
Don't eat nothing inbetween just drink water or black coffee or maybe a kiwi or fruit with high fiber.
Lost 10kg in few weeks...
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