What is the best thing to eat while trying to lose extra body fat?

I’m trying to get into shape so I’m looking at what I could eat to lose some weight. I can’t really ever eat anything other than take out or fast food because of my busy lifestyle so what would be the best thing to eat at subway or quiznos to help lose extra body fat?

I tried the chicken terriyaki footlong today and it was good but then I realized it is 760 calories….What is a good calorie range i should aim for for each meal?

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What is are foods to eat while trying to burn body fat and gain muscle?

I want a good diet that helps with burning stomach fat and body fat in general. I know it is a very important in losing fat a building muscle. So please give tips and lists of what to eat and how to exercise.

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