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The three things that help maintain muscle mass during weight loss are: losing weight slowly at a rate of around 1lb per week, eating around 1.2 to 1.6 grams of protein per kg of body weight per day (a serving the size of the palm of your hand at each meal), and adding resistance training a couple of times a week

Olive oil, avocado, nuts, and seeds are nutritious, but portion control matters because fat slows digestion further and small amounts feel substantial

In skincare, it works as a humectant

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