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Anonymous
First, for diet, calculate how much you eat per day in terms of calories. Next, subtract 200-500 calories from that. Then divide that by 6. The result is how many calories you should eat each meal, given that you eat six meals a day. If you only eat 3 meals, divide by 3 instead.
For running, follow a guide like this http://www.exrx.net/Aerobic/5K10KPrograms.html. It's important to integrate some cross-training too. Also, lifting weights is a very effective means of decreasing body fat %.
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