What i eat in a day

☆Summary
・Chapter 1 calorie deficit
・Chapter 2 how to track

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☆Chapter 1
・the one of the basic to loose fat is a calorie deficit.
(example)
you can burn 200~280calories running on the running machine for 
30mins. but on the other hand you can gain 200 calories in a single rice ball.
(do you see how cruel life goes?) not eating rise ball is better and faster to loose weights.

・but it doesn't mean do not eat.
the basic of weight loss is about tracking your calories,
but its sometimes is hard to track and think what to eat.
(extra)
・for protein i recomend chicken breast ,
i have 2 reasons .
1,its cheap
2,low in fats
intake protein twice of your body weghts  
[example]
my body weight is 60kg, so the ecuation is this 
60kg×2=120g ←per day.