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Commit to an exercise regimen, ultimately building up to an hour or so of vigorous activity a day. Find some physical activity you enjoy and train hard to get better at it. Your diet and weight will ultimately take care of themselves if you commit to staying active and improving.

There are no fat people who consistently run 50 miles a week.

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Committing to an hour or so per week - using running since you used that as an example: with a pace of 7mph (which no obese/most overweight people can do) you would wind up at 49 miles/week. But that's unreasonable and untenable for most attempting to lose weight - you have to fix your diet in order to lose weight. You cannot outrun a shitty diet.

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