Help with pushing to Git

I recieved the error message below while pushing to git. So far, I am the only one who has made changes on is working on this file. I read in the notes about fastforwards that I could "force push" but not sure how any suggestions ?

"Updates were rejected because the tip of your current branch is behind
hint: its remote counterpart. Integrate the remote changes (e.g.
hint: 'git pull ...') before pushing again.
hint: See the 'Note about fast-forwards' in 'git push --help' for details"

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