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This might include: Progress photographs taken in consistent lighting and poses every two to four weeks Body measurements using a tape measure around the hips and glutes Strength logs to monitor improvements in key exercises How clothing fits , which can reflect changes in body composition even when the scales do not move significantly Red flags when to stop and seek advice: Persistent fatigue, dizziness or fainting, recurrent injuries, loss of menstrual periods for more than three months, low libido, or a significant decline in training performance may indicate that your calorie deficit is too aggressive, that energy availability is too low, or that recovery is insufficient

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