How to Burn 2000 Calories a Day

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If you are thinking that you can burn 2000 calories a day. The answer to this question is yes.
Activities like walking, breathing, chewing, resting, etc. along with little exercise can burn 2000 calories a day. But if you are thinking of how to burn 2000 calories a day – think twice. It can be exhausting physically and you need athletic fitness to burn 2000 calories a day. In this article, we’ll explore the benefits and challenges of burning 2000 calories a day and how to approach this goal safely and effectively.

Must Read: How to Burn 1500 Calories a Day

There are several pros to burning 2000 calories a day, including weight loss, improved health, and increased energy levels. However, there are also potential downsides and risks to consider, such as difficulty sustaining the calorie burn, risk of burnout, and nutrient deficiencies. By understanding both the benefits and challenges of burning 2000 calories a day, you can make an informed decision about whether this is the right goal for you and how to approach it safely and effectively. 

Table of Contents

Understand Your Body: Calculate Your Basal Metabolic Rate (BMR)

What is BMR?


Your BMR is the calories your body requires to perform basic functions at rest. Several factors, including your age, gender, weight, height, and body composition, influence it. For example, a person with a higher BMR will require more calories to maintain weight than someone with a lower BMR. 

Before you can begin burning 2000 calories daily, it’s important to understand your body’s energy needs. Your basal metabolic rate (BMR) is the number of calories your body needs to function optimally at rest. In other words, it’s the energy your body requires to perform basic functions such as breathing, circulation, and cell production. Understanding your BMR is important because it can help you determine how many calories you need to consume in order to maintain your current weight, lose weight, or gain weight. In this article, we’ll explore the concept of BMR and how to calculate it. 

Several online calculators can help you determine your BMR, or you can use the following formula: 

  •  BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 (for men) 
  • BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 (for women) 

There are a few different formulas you can use to calculate your BMR. One of the most widely used is the Harris-Benedict equation, which considers your weight, height, age, and gender. To calculate your BMR using the Harris-Benedict equation: 

  • For men: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
  • For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) 

Another option is the Mifflin-St. Jeor equation, which is similar to the Harris-Benedict equation but is considered to be more accurate. Calculate your BMR using the Mifflin-St. Jeor equation: 

  • For men: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) – (4.92 x age in years) + 5
  • For women: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) – (4.92 x age in years) – 161

It’s important to note that these formulas are estimates, and your actual BMR may be slightly different. Many online calculators can help you determine your BMR based on these formulas.

Must Read: Burn 600 Calories a Day

Determine Your Daily Calorie Needs

Once you know your BMR, you can use it to determine your daily calorie needs. The number of calories you need to consume daily will depend on your activity level. Here’s a rough guide to help you determine your daily calorie needs: 

  • Sedentary: If you have a sedentary lifestyle and do little formal exercise, you may need to consume fewer calories than your BMR. Aim for around 1000-1200 calories per day. 
  • Lightly active: If you are lightly active, engaging in moderate exercise a few times a week, you may need to consume slightly more calories than your BMR. Aim for around 1200-1400 calories per day. 
  • Moderately active: If you are moderately active, engaging in moderate to intense exercise several times a week, you may need to consume more calories than your BMR. Aim for around 1400-1600 calories per day. ➢ Very active: If you are very active, engaging in intense exercise daily, you may need to consume significantly more calories than your BMR. Aim for around 1600-1800 calories per day. 

Create a Calorie Deficit

Creating a calorie deficit is essential if you want to lose weight. But what exactly is a calorie deficit, and how do you create one? In this article, we’ll explore the concept of a calorie deficit, how it works, and how you can create one to achieve your weight loss goals. 

To lose weight, you need to create a calorie deficit by burning more calories than you consume. To burn 2000 calories a day, you must create a calorie deficit of 1000-1200 calories, depending on your daily calorie needs. This can be achieved through a combination of diet and exercise.

What is a Calorie Deficit?

A calorie deficit occurs when you burn more calories than you consume. In other words, it’s the difference between the number of calories you burn through daily activity and the number of calories you consume through food and drink. When you create a calorie deficit, your body must tap into stored energy sources, such as fat, to meet its energy needs. This is what leads to weight loss.

How Do You Create a Calorie Deficit?

There are several ways to create a calorie deficit, including: 

  • Reduce calorie intake: One way to create a calorie deficit is to reduce the number of calories you consume. This can be done by cutting back on high-calorie foods and drinks, such as sugary beverages and unhealthy snacks, and focusing on nourishing, whole foods instead. 
  • Increase calorie expenditure: Another way to create a calorie deficit is to increase the number of calories you burn through exercise and physical activity. This can include walking, running, cycling, and strength training, which all help boost your metabolism and burn calories. 
  • Combine both approaches: For the most effective weight loss results, it’s often best to combine both approaches by reducing calorie intake and increasing calorie expenditure. This can help you create a larger calorie deficit and lose weight more quickly.

Importance Of Tracking Macros In Weight Loss

Tracking macros, or macronutrients, is the process of keeping track of the types and amounts of carbohydrates, proteins, and fats you consume daily. It can be an effective tool for weight loss because it allows you to understand your food intake better and make informed decisions about what to eat to reach your goals. 

Here are a few reasons why tracking macros can be helpful for weight loss: 

  • It can help you create a calorie deficit: To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. By tracking your macros, you can more accurately determine how many calories you’re consuming and adjust as needed to create a calorie deficit. 
  • It can help you get enough nutrients: When you’re trying to lose weight, it’s important to ensure that you’re still getting all the essential nutrients your body needs to function optimally. Tracking macros can help you ensure you’re getting enough protein, carbohydrates, and fats, all essential for good health. 
  • It can help you stay accountable: Tracking your macros can help you stay accountable to your weight loss goals by providing a clear record of your eating. It can be easy to lose track of what you’re consuming, especially if you’re trying to cut back on certain foods. By keeping a record of your macros, you can more easily see where you’re falling short and make adjustments as needed. 
  • Overall, tracking macros can be a useful tool for weight loss. Still, it’s important to remember that it’s just one piece of the puzzle. It’s also important to focus on other factors, such as physical activity, sleep, and stress management, to achieve your weight loss goals.

2000 Calorie Meal Plan

Before you jump into how to burn 2000 calories a day meal plan, you need to first understand the basics. You must eat the right amount of calories as it helps improve weight and also prevent weight gain. But first, you need to understand what is a calorie. A calorie is basically a unit of energy that represents the energy from eating a particular food or drink and you can easily monitor weight loss by tracking your calorie intake.

Also, according to the National Institute of Health (NIH), your daily calorie requirement for men is around 3,000 kcal/day, while women require 2,500 kcal/day with light physical exercise. 

Nutrient density is another term that is widely used which refers to the number of nutrients in the food you take. It is generally expressed as the nutrient of 100 grams of a particular food per 100 calories. Nutrient-dense foods are low in sugar, fat, as well as salt and then they usually include essential macronutrients such as carbohydrates, fats, and proteins. 

The distribution range of various macronutrients in a 2000-calorie diet: 

  • 45-60% of carbohydrates 
  • 25-35% of fat 
  • 10-30% of proteins 
  • Calories can be divided to spread across the day in order to control your calorie intake
  • 1/4th of 2000 calories can be provided in the breakfast which will help you to maintain a balanced diet. 
  • 1/3th of 2000 calories to be included in the lunch which will help you to maintain a balanced diet. 
  • 1/3th of 2000 calories are provided in the dinner which will help you to maintain a balanced diet. 
  • 1/9th of 2000 calories can be snacks which will help you to maintain a balanced diet.

Focus on Nutritious, Whole Foods

To support your weight loss goals, it’s important to focus on nourishing, whole foods that will fuel your body and help you reach your calorie burn goals. Some examples of healthy foods to include in your diet include:

1. Lean Proteins

 Lean protein sources like chicken, turkey, and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar. Plant-based proteins like legumes, beans, and lentils have the same benefits, and they’re also high in fiber, so they promote satiety.

2. Fruits and Vegetables

Vegetables of all kinds can assist with weight loss. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals, and fiber. And crunchy vegetables like celery and jicama are great low-calorie options for snacking.

3. Whole Grains

Quinoa, oats, brown rice, and raw oats are full of resistant starch—a type that resists digestion—which is very weight loss-friendly, says Landau. In digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.

4. Healthy Fats

As avocados, nuts, and olive oil are underrated. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size. 

5. Nuts and Seeds

Nuts and seeds have different health benefits. All nuts are a good source of fiber, protein, and healthy fat and help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.

6. Water

Water isn’t a food, but it’s just as important regarding healthy weight loss. “All of our body processes need water to function—metabolism is one of these processes,” so stay well-hydrated.

It’s also important to pay attention to portion sizes and avoid overeating. While it’s possible to burn 2000 calories a day through exercise, it’s not an excuse to indulge in unhealthy or high-calorie foods.

What to Avoid

To reach your calorie burn goals, it’s important to avoid or limit certain foods that are high in calories and low in nutrients. These include:

1. Sugary Drinks

Fruit juices or traditionally made desi beverages like sugarcane juice, aam Panna, kokum juice, etc Ready-to-drink fruit juices may be marketed as containing real fruits and other healthy ingredients. But in reality, these have very high amounts of sugar and no fresh fruits. When you consume these sugary drinks, you only add calories to your body without feeling full. According to studies, there is a direct relation between the intake of sugary beverages and weight gain.

2. Processed Food

According to some studies, consuming potato chips may lead to more weight gain in each serving, as compared to any other type of food. Eating fried food makes it difficult to maintain a healthy weight and makes your weight loss journey more difficult. As compared to those with less fried food, people who consume more fried food regularly tend to put on more weight. 
Such as chips, cookies, and frozen meals

3. Alcohol

Alcoholic beverages have high-calorie content and usually contain a lot of sugar. Studies have shown a direct relationship between alcohol consumption and weight gain over a while. A small bottle of beer contains between 140 and 180 calories, a glass of wine may contain about 120 calories, a glass of sweet wine may contain about 165 calories, one shot of whiskey may contain about 97 calories, and so on. If you like a sip of something strong now and then, a good idea would be to limit your alcohol intake as much as possible, especially if you cannot or do not want to give it up completely. 

4. Fast Food

 French fries go perfectly with any party menu and are a great bar munchie. But while having potatoes in moderation may be alright, French fries are a sure-shot culprit in your weight loss journey. One of the biggest reasons you should avoid French fries is that it is just too easy to have too many. French fries are very high in calorie content and are also high in trans fat. Both these factors can directly lead to weight gain.

It’s also important to be mindful of portion sizes and avoid overeating, even if you burn many calories through exercise. While it’s possible to burn 2000 calories daily, indulging in unhealthy or high-calorie foods is not an excuse. Instead, focus on nourishing, whole foods that will fuel your body and support your weight loss goals. This may include lean proteins, fruits and vegetables, whole grains, and healthy fats.

How to Burn 2000 Calories a Day
How to Burn 2000 Calories a Day

Essential Exercises to Burn 2000 Calories a Day

In addition to a healthy diet, burning 2000 calories daily will require a consistent exercise routine. While it’s certainly possible to hit the gym and engage in more traditional forms of exercise, some home exercises can help you reach your calorie-burn goals. Some examples include: 

1. HIIT (High-Intensity Interval Training)

It involves several minutes of high-intensity activity which is followed by a short period of rest. HIIT doesn’t need much space and can be done in a home workout in just 30 minutes. 

● When starting with HIIT make sure to warm p yourself. Start with 15 leg swings or jog at one place for at least one minute. 

● You can do 30 push-ups followed by 15 planks for beginners. Then you can run up and down stairs for 1 minute followed by rest for 25 seconds and then repeat about 8-10 times.

2. Cycling 

The smartest way to get cardio training is by cycling. You can burn around 850 if you do cycling for 60 minutes. But remember to during enough while cycling. It’s a perfect exercise to lose weight as it burns body fat, builds muscle, and boosts metabolism. 

3. Zumba 

Zumba is a dance fitness that combines cardio with strength training moves. Zumba is social and interactive and helps to burn stress away and can tone your entire body. You can burn at least 300-800 calories in a one-hour class. To burn even more calories try holding Zumba dumbells during the class. 

4. Jumping Rope

Jumping exercises are not only for kids, it is an intense cardio workout that can tone your muscle and can burn 300-450 calories if you jump for at least 30 minutes. 

● Plastic jump ropes will help you to do more intense workouts. 

● You can jump on the wooden floor to prevent stress on your knees. 

● You can add variations like foot jumps and one-leg jumps. 

● You can start the rope jump for 2-3 minutes and can focus on quality jumps and then increase the duration of jumps. 

5. Swimming 

If you like swimming, it is an excellent option for physical and mental health benefits. Swimming work on the whole body, muscle, endurance, and core strength. You can do freestyle, backstroke, and breaststroke to increase your intense workout. You can expect to burn 300-400 calories in just 30 minutes.

6. Kickboxing 

Kickboxing is a high energy that combines cardio and strength. It involves punching and kicking and is also an efficient way to learn self-defense. It is full of body workout that helps to tone your muscle and burn fat and can burn 300-400 calories in 30 minutes.

7. Running 

Running is the most effective and classic form of cardio to lose weight quickly. It is an incredible exercise where you can burn about 500 calories at the intensity of running. You can do mix running to meet your fitness goals. Try to warm up + by running + cooling down + HIIT + Jumping rope as well.

8. Treadmill 

The treadmill is the simplest way to up to 600 calories in an hour and the best workout of your life. Just shake your arms, keep yourself motivated, and work on the muscle group and ensure quick results. 

9. Aerobics 

Aerobics is a fun and dynamic exercise which can be difficult at first but after some time it can become your favorite workout. You can burn 600 calories in an hour and it works on your whole body. It can give a proper shape to your body.

10. Squats 

Squats are basically functional exercises that often do daily workouts without even noticing. Squats help tone up your body fast, and the most significant advantage of squats is availability – any time or place. The squat is very efficient if you wonder how to burn 2000 calories a day. The basic squat is the common type of squat. When it is performed correctly – it brings benefits; just sitting down and standing up, and saying ‘hello’ to the knee injuries. 

The procedure: 

● First, you need to stand with your feet shoulder-width apart and your toes should be pointing forward. Then keep your knees in line with your heels, not out in front of your toes. 

● Now lower your butt down towards the ground and be sure to keep your knees behind your toes. 

● After that lower, yourself down by bending your knees and hips till your thigh is parallel to the floor. Keep in mind that don’t drop buttocks lower than knees, and strictly keep knees in line with heels.

● After that return to the starting position by pushing through your heels and then extending your hips and knees. Exercising this way, you will start to feel the muscles in the back of your legs and buttocks. 

When you do squats, do the movement from the hip, and not from the knee, in order to avoid knee injuries

The normal-intensity squats will help you burn around 8-9 calories a minute. The average number of squats per minute is 25-30. By doing simple maths, you can get the numbers – 

1 squat = 0.34 – 0.4 calories and 100 squats – 34-40 calories. 

11. Strength Training

In addition to cardio, it’s important to incorporate strength training into your exercise routine. Strength training helps build lean muscle mass, increasing your resting metabolism and helping you burn more calories throughout the day. Some examples of strength training exercises you can do at home include push-ups, squats, and lunges.

12. Yoga

While yoga may not be the first thing that comes to mind when you think of calorie-burning exercises, it can be a highly effective way to burn calories. Depending on the intensity of your practice, you can burn anywhere from 200 to 600 calories per hour of yoga. Plus, yoga has many other benefits, including improved flexibility, stress relief, and overall well-being. 

Exercise Combinations to Burn 2000 Calories a Day

Monday

Warm-up + Rope jumping/squats (10 minutes) + Running (30 minutes) + Cool down 

Tuesday

Warm-up + HIIT (15 minutes) + Zumba (45 minutes) + Cool Down

Wednesday

Warm-up + Cycling ((20 minutes) + Rope Jumping/Swimming (30 minutes) 

Thursday

Rest 

Friday

Warm-up + Swimming (45 minutes) + Cool Down 

Saturday

Warm-up + Running/squats (30 minutes) + Cool Down 

Sunday

Rest 

How To Burn 2000 Calories A Day

If a person wants to know how to burn 2000 calories a day they must a proper diet plan for a day. Only exercising is not important but you must take proper care of your diet chart as well. 

For Non-Vegetarian 

  • Pre-morning: 1 glass of water along with 2 tbsp of pre-soaked fenugreek seeds ● Breakfast: 3 eggs (2 egg whites + 1 whole egg) along with 3 slices of brown bread. ● Mid-morning snack: You can have 2 whole grain crackers and one hard-boiled egg. ● Lunch: You can have 2 Rotis along with grilled chicken with 1 cup of dal and a bowl of brown rice. 
  • Mid-afternoon Snacks: You can have one glass of spinach, strawberry, and natural yogurt smoothie with celery and carrot sticks. 
  • Dinner: You can have medium grilled chicken breast without skin and a cup of broccoli carrots, and cauliflower with baked sweet potato with olive oil. You also have fish. 
  • Before Bed: You must take hot oat milk with cocoa powder. 

Vegetarian 

  • Pre-morning: 1 glass of water with 2 tbsp of pre-soaked fenugreek seeds. ● Morning: You can have 1 cup of oats with almond milk with 1 tbsp of peanut butter. ● Mid-morning snack: You can have 1 cup of fruit salad with sprinkled chia seeds. ● Lunch: You can have 2 rotis with 1 bowl of dal and paneer bhurji and 3/4th cup rice, and 1 cup mixed salad. 
  • Mid-evening: You can have grilled mushrooms (6-7). 
  • Snack: You can have 1 cup of yogurt with blueberries. 
  • Dinner: You can have 1 cup of quinoa with 2 cups of tofu curry. ● Post-dinner: You can have kheer made along with almond milk.

Pros of Burning 2000 Calories a Day

Burning 2000 calories daily is a common goal for those looking to lose weight and get in shape. While it requires significant dedication and discipline, it can lead to many benefits. This article will explore the pros of burning 2000 calories a day and how to maximize these benefits. 

1. Weight Loss

One of the main pros of burning 2000 calories a day is weight loss. Depending on your starting weight and level of activity, burning 2000 calories a day could help you lose anywhere from one to two pounds per week. This can be especially helpful if you are trying to shed a significant amount of weight, as it can help you reach your goals faster. 

2. Improved Health 

In addition to weight loss, burning 2000 calories a day can also have other health benefits. For example, it can help to improve cardiovascular health, lower blood pressure, and reduce the risk of certain diseases such as diabetes and heart disease. Regular physical activity and a healthy diet can also improve your overall well-being and quality of life. 

3. Increased Energy 

Burning 2000 calories a day may seem like a lot of work, but it can increase energy levels. When you engage in regular physical activity and eat a healthy diet, your body will be better able to function optimally, leading to improved energy and overall wellness.

Cons of Burning 2000 Calories a Day

Burning 2000 calories a day is a common goal for those looking to lose weight and get in shape. While it can lead to many benefits, including weight loss and improved health, it’s also important to be aware of the potential downsides and risks. In this article, we’ll explore the cons of burning 2000 calories daily and how to mitigate these risks. 

1. Difficulty Sustaining 

One of the main cons of burning 2000 calories daily is the difficulty of sustaining such a high-calorie burn over an extended time. It requires significant dedication and discipline and may only be feasible for some. If you’re struggling to maintain this level of calorie burn, reassess your goals and see if a lower calorie burn is more realistic and sustainable for you. 

2. Risk of Burnout

Burning 2000 calories a day can also lead to feelings of fatigue and burnout, as your body is expending a significant amount of energy. It’s important to listen to your body and take breaks as needed to avoid overtraining. This may include incorporating rest days into your exercise routine or reducing the intensity or duration of your workouts. 

3. Nutrient Deficiencies

If you’re not careful, eating too few calories while trying to burn 2000 calories a day is possible. This can lead to nutrient deficiencies and other health problems. It’s important to ensure you get the essential nutrients your body needs to function optimally. This may include protein, carbohydrates, fats, vitamins, and minerals. Suppose you need help meeting your nutrient needs. In that case, speaking with a registered dietitian or nutritionist for guidance may be helpful. 

While there are benefits to burning 2000 calories daily, it’s important to be aware of the potential downsides and risks. These include difficulty sustaining the calorie burn, risk of burnout, and nutrient deficiencies. By listening to your body and taking a balanced approach, you can mitigate these risks and achieve your weight loss goals safely and effectively.

Conclusion

Burning 2000 calories daily is a common goal for those looking to lose weight and get in shape. While it requires significant dedication and discipline, it can lead to many benefits, including weight loss, improved health, and increased energy. To reach this goal, it’s important to focus on a combination of diet and exercise, including nourishing whole foods, high-intensity interval training, strength training, yoga, and walking.

However, it’s also important to be aware of the potential downsides and risks, such as difficulty sustaining the calorie burn, risk of burnout, and nutrient deficiencies. It’s essential to listen to your body and take breaks as needed to avoid overtraining and ensure that you get enough of all the essential nutrients your body needs to function optimally. With the right approach, burning 2000 calories a day can be a highly effective way to achieve your weight loss goals and improve your overall health and well-being.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Is it possible to burn 2000 calories a day?

Answer: It is possible to burn 2000 calories per day through a combination of exercise and daily activities, but this will depend on a person’s age, weight, and activity level. Engaging in high-intensity exercises such as running, cycling, or HIIT workouts can help burn more calories, as can increasing the amount of physical activity in daily life (such as taking the stairs instead of the elevator). However, it is important to note that burning 2000 calories per day is not recommended for everyone, and it may not be safe or healthy for some individuals. It is important to consult with a healthcare provider before starting any new exercise or diet program.

Question 2. Will I lose weight if I burn 2000 calories a day?

Answer: It is possible to lose weight by burning 2000 calories per day, but this will depend on a variety of factors such as your age, weight, and activity level. In general, weight loss occurs when you burn more calories than you consume. If you are able to burn 2000 calories per day through exercise and daily activities and are able to maintain a calorie deficit by consuming fewer calories than you burn, you may be able to lose weight. However, it is important to note that rapid weight loss is not recommended and can be unhealthy. It is important to consult with a healthcare provider before starting any new exercise or diet program.

Question 3. How long do I have to walk to burn 2000 calories?

Answer: The amount of time it takes to walk and burn 2000 calories will depend on your age, weight, and intensity level. On average, a person weighing 155 pounds will burn about 100 calories per mile walked. This means that it would take about 20 miles of walking to burn 2000 calories. However, if you weigh more or less, the number of calories burned per mile may be different. Additionally, the intensity of your walk (such as walking up hills or at a faster pace) can affect the number of calories burned. It is important to note that burning 2000 calories per day is not recommended for everyone, and it may not be safe or healthy for some individuals. It is important to consult with a healthcare provider before starting any new exercise program.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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