After being told countless times over the past days that I'm fat I'm going to do my best to change that.I'm trying to diet but will also do some fasts. I used to be able to pull this for ages but... it became extremely hard from the increased hunger from meds.Does anyone have any advice on how to make the fasting more manageable? I can already easily go 24hours but can't get to my actual goal of going 3 days and then restricting.I just need advice on how to keep the hunger manageable.pd: I know starvation is bad, I'm just trying to start fresh, because when I'm hungrier from lack of food I genuinely eat more variety than when I'm just 'hungry' from boredom.
>>3453130699% of weight-related stuff is pseudoscience.You have a baseline energy usage that your body needs to keep itself alive. That, plus the energy you exert over the course of a day yields a number probably around 1600-2000cal.If you eat less than that number of calories per day, you will lose weight.If you ear mote than that number of calories per day, you will gain weight.A sustained calorie deficit over time is how you lose weight, any other method is fatty cope or bodybuilding self-flagellation.You've glommed onto the idea of fasting because it is one single event with a beginning and end, so it feels manageable but won't have any lasting effect.Eating less every day is how you lose weight. There is a large, profitable industry devoted to telling you otherwise.
>>34531306Since you are focusing on fat, I'd recommend keto (almost no carbs, but you can still eat protein) plus increased exercise. You will feel like shit, tho, and your breath will be oddly fruity from ketosis
>>34531337So how do I actually... eat less. I actually already eat very little but it's all high calorie.I can't eat most foods because of sensory issues and constantly eat high calorie carbs since they're safe.The portions are always small.What should I eat so that I can lose weight and still feel fuller than if I just cut down the portions more.
>>34531344Okay, so high protein low carbs right? I think I can manage that slightly... just gotta try to cut down the carbs (Which are most of my diet) ... About exercise, what should I go for as someone who has spent a whole year sitting in a chair and barely going out except to go to therapy. I can't start strong because I will give up inmediately.
>>34531349>I can't eat most foods because of sensory issuesI don't understand what you mean. Just do it even though it's unpleasant, or be fat.You can't shoehorn reality into your safe space.>What should I eat so that I can lose weightLess than the amount of calories you burn. Whether it's caviar, Haribo or salad it doesn't matter. The only thing that matters is energy in>energy out.All other sentiments on this topic are cope.
>>34531355I have ARFID and Autism, I genuinely throw up if I eat anything with a texture that isn't extremely plain and basic.
>>34531360Incredible humans survived hundreds of millions of years eating berries and dirt before zoomers turned>mom, I don't like itinto>I can't eat most foods because of sensory issuesSo, eat things which are plain and basic. Their energy content will be printed on the label.
>>34531368Okay,, so I just... follow Keto diet right? I will try my best. Anything to just not be fat anymore.
>fasting for dayscan't do that unless you're a real fatassset yourself a 2 hour eating window if you like to cook and eat normal fooddo keto if you're a snack goblin and munch jerkyits hard to focus on being hungry when you're busy, go for a walk if you don't have anything else to do
>>34531374Eat fewer calories than you burn. Do so every day.Work on your reading comprehension whilst you wait.Forget 'keto' and all the other nu-dietician buzzwords.Eat fewer calories than you burn.One more time:EAT FEWER CALORIES THAN YOU BURNEAT WHAT YOU NORMALLY EAT, BUT LESS
>>34531351Well high protein low carbs is the classic keto diet for cutting, you sound like you just want to lose fat, so it's perfectly fine to go with moderate exercise + low carbs + some protein. You neither have to exercise as much or eat as much protein as a regular keto diet
>>34531385So just... counting calories? That's.. it? And exercise obviously but.. i thought it'd be like.. more complicated.Thank you for clarifying.>>34531381I'm BMI 28. Which for me is real fatass. But yeah... I'll try the 2 hour eating window with normal food while eating fewer calories than I burn ^_^Thank you everyone
>>34531387Thank you, will probably do some cardio sometimes and go on long walks during the day to avoid thinking about food while I move a bit.
>>34531391>So just... counting calories? That's.. it?Yes. Always has been.The reason why there is such massive interest in other methods is the same reason as people would rather inject steroids than train weights for years.The real thing is hard, and the alternative is easy.You don't even need to exercise to lose weight. All exercise does is raise the amount of calories you burn and can therefore eat. Thus, a shitton of exercise plus your usual food intake would also cause you to lose weight, but the same phenomenon is at play.
>>34531385>just eat lesssolid sentiment but you're up against a gorillion dollar industryif my diet isn't strict, it's fucked>>34531395>probablynot probably - definitely, move your fat ass every single day
>>34531431Okay, the probably was just to the exercise part, I'm definerly going to hit my daily steps...
>>34531431Worked for me. I'm lean but regularly eat slop in large quantities.I just ensure I never exceed 2000cal a day and I stay at about 170lbs.If I do, I skip a meal the next day to catch up.
the 16:8 fasting method has been really effective for me
>>34531306Don't do that. Try Intermittent fasting at most. Calculate your maintenance calories in a few online calculator. Subtract 500 calories. Of course learn how to count calories. That should do about half a kg a week of lost weight. My recommendation is to only eat whole foods. For carbs mainly potatoes in different forms. Normal cooked potatoes. Potato wedges with little fat. Potatoes have a lot of volume for few calories. Rice too, but it has a higher density of calories. Whole foods in general fill you up quicker. Eggs for fat and protein. Meat. Vegetables. No calories through drinking. Drink only/mostly water. You can pretty much eat whatever you want. As long as you stay in your maintenance calorie minus 500 limit, you will loose weight. But still try to eat healthy. Be aware of any kind of high fat foot, like cooking oil, mayonnaise, etc. That is the stuff that many people often underestimate. For tracking calories, try to use an app or something, because you will do it wrong if your do it yourself (probably). But no AI take a photo shit. Only manual stuff.For exercise: Do walking. You can easily walk for 1h, but can't run for 30min. Just walk. Aim for at least 10000 steps a day. If you want to do additional exercise, do it. Doesn't hurt. But it burns less calories than you think. So stick to walking.Track your weight during the process. If you don't loose any weight, you eat too much. If the weight goes up for 2 days, this doesn't mean anything. Especially in the beginning. Change in diet leads to change in salt, etc. This can change your bw through water retention and shit. Has little to do with fat. Only look at the trends and zoom out. Weight has gone down in the last 3 weeks? good. Even if you have small "weight goes up" in there.To make cooking easier, buy some shit maybe. Air fryer for potatoes, eggs, vegetables etc. Change your drinks to zero sugar and drink more of them. Reduces the hunger for sweet stuff a little. May fuck your toilet thoug
>>34531306Weight loss is all about calories in, calories out. If you consume less calories than you expend each day, you will lose weight and vice versa. Start by counting the calories of what you eat every day and make sure that its less than your daily calorie expenditure.Eat a ton of protein to make yourself feel more full. Likewise, limit your carbs because you can eat a ton of carbs without feeling full. Fasting can work, but its not healthy or reliable in the long term and its easier to make small changes to your diet to lower your daily calorie intake.A general rule of thumb is decreasing your daily calorie intake by 500 will cause you to lose 1 pound per week. Lowering your calorie intake by 1,000/day will result in you losing 2 pounds per week./fit/ has a Fat Loss general (the threads with the cute nun OPs) that go into greater detail and provides links to online calculators that will help you calculate your daily calorie expenditure and how many calories you should target to lose weight. Thanks to Fat Loss general, I was able to go from 250 lbs to 170 lbs in less than a year.
>>34531443Thank you for the advice! I'm currently aiming for under 1200kcal daily SINCE i'm currently at a high bmi. As soon as I drop some kgs I'll start aiming for a bit higher but still a deficit.Will eat eggs for protein, I actually like them a lot. Will also stick to walking! I enjoy going on walks to therapy so maybe I can walk daily for no reason, it's enjoyable too...Will avoid sugary foods and drinks. I mainly only drink water so that's fine for now!>>34531442That makes sense I think! Will definetly try it.For now I'll stick to deficit and intermittent fasting
>>34531448Thank you for the explanation! I will definetly check Fat Loss general!
>>34531437remaining slim is different to losing weightand i turn into an absolute creature around cheat and catchup days
>>34531480>remaining slim is different to losing weightNo it isn't, and the first law of thermodynamics agrees.It means I've neither a deficit or surplus.
>>34531489>my body is a very simple input output machinebased heuristic enjoyerget a glucose monitor for some crazy insight into how your diet effects your mood
>>34531431>solid sentiment but you're up against a gorillion dollar industryno, "he's" up against a bunch of losers with no self control and apparently no self-accountability. It's literally that easy
>>34531586>surrounded by a bunch of losers with no self control and apparently no self-accountability>its literally that simplefixedno one chooses to have dumb loser parents
>>34531306I got a night shift job which made fasting almost too easy. I started at 238 lbs with that job and now weight in at 190 lbs. I just don’t eat all day until I get home at 1 am. And when I get hungry around dinner time I’m stuck in a warehouse so I can’t eat.But I also supplement with a multivitamin and omega 3s now cause the fasting and rapid weight loss was effecting me in some negative ways.
>>34531728Ohh, maybe I can use sleep and the during the day mental hospital to fast...
>>34531696you can keep on making excuses or you can put down the fork. Choose one
