Who is /fat/ for?For diligent dieters who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE: https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.4. Plan your weight loss: https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Buy scales, be accurate.Learn to cook. Try to stick to lean protein and green vegetables.Eat a lot of protein. 0.72g per pound of goal lean body mass.Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.Drink more water.Read the /fit/ sticky: https://liamrosen.com/fitness.html>DON'TEat refined sugars, they're terrible for you regardless of calories.Eat processed foods.Drink your calories (alcohol, soda, Starbucks).Freak out over a weight loss stall. Plateaus can last up to three weeks."Reward" yourself. Cheat days cheat only yourself.>Other resources:Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faqPrevious thread: >>75735096
I'm skinnyfat.
i have gone up like three pounds
Why am I still soft and pudgy? Do I just need to keep losing even more weight?
>>75739634You need to build muscle if you don't want to be soft. If you are obese it is actually a great time to build muscle.
I kept seeing my reflection in the store and the way others looked at me then my cart, and I think I mightve made it. I actually look fit, nobody can see the loose skin that's under my shirt. Is it really maintenance time?
Confess.
>>75739658Dont get cocky, pig.
>>75739662I finally got back into a gym routine, celebrated GF getting a new job buy getting dominoes >Thats bad Just happy im back in a routine and hopefully now the wieght will start coming off 95kg here i come
>>75739679Weird response bro
>>75739662nothing to confess here besides I delight in my eating disorder, if that's even a confession.
For me it's foreverially tied-up pikachu, fully delitized
>>75739658I really hope I somehow don't get really bad loose skin.5'6 started at 247lbs, pretty sure I'm going to have an absolute shit tonne bros. Being in bongland will I be able to scam the NHS to get rid of it if I do get loose skin?
>>75739458>>75739478So will I actually gain "extra" endurance (opposed to if I didn't work out) or is it just the weightloss that is making the difference
>>75739658Keep going. If your body runs out of food, it will probably break down those old fat cells.
>>75739662My shoulders have been hurting when I lift so I decided to take Thursday and then Friday off lifting giving me four days of rest before Monday when I'll lift again.I tell myself its to rest and avoid injury, but deep down I know its I'm just a fat lazy shit.
>>75739609My after dinner weight today was over a pound lighter than my before dinner weigh in yesterday for the contest wtf happened
>>75739744>So will I actually gain "extra" endurance (opposed to if I didn't work out)yes. You will have more energy. You will be able to be physically active longer without getting tired. You will seat less. Your health will improve. Your skin will look better. You will be far less likely to have a heart attack or stroke. You will have a far less chance of developing another disease like diabetes. Your brain won't age as fast. Cardiovascular exercise is very helpful for many facets of your life and you should be doing it on a weekly basis until you die.
>>75739792Water weight and poop variance.
>>75739773If you have been lifting consistently for 6 to 8 weeks, it is usually helpful to have a rest week or near week.
>>75739662I bought imported Christmas food at a massive discount. Bailey's chocolates, cappuccino liquor pound cake and thin mints. I have a marzipan stollen still waiting to be opened. It was altogether like $10.
>>75739679Someone sounds bitter they haven't made it even close, just keep working and if you want it you'll get there.>>75739730Not a bong so idk, I'm putting off surgery for a few years to see how much my body can actually repair itself. Not to sound like a complete fag but twice a week I do "face masks" on my abdomen. Good enough for a face, it's good enough for my tummy. Can't tell if it's really doing anything yet but hey makes sense to me. Still, I'm much happier than I've ever been in my body, even if my abs are under a cm of weird inhuman feeling skin>>75739763I genuinely think if I get any more lean I'm going to have visible chest bones are start rattling. When I shower the water taps my bones and I feel it vibrating my body. Things tap my collarbones and I feel the echo
>>75739662weighed in at a new low today. considering eating some slop and having a beer this evening. 600 calories takes me to maintenance, but it's only 3-4 hours til i'll be in bed so it hardly seems worth it.
>>75739609The whole>don't eat le sugars and processed foods 'cuz they . . . LE BADin the OP is honestly way less helpful than pointing out that mayo is usually in the ballpark of 6~7 kcal per gram and is easily capable of turning any light dish into quite the opposite.I'm yet to see a single person who was helped by a mindless and baseless blanket "don't eat thing" claim.Instead of ignorantly telling people what you think they shouldn't be doing, you should be directly warning them for WHY do you think so.
Making my spreadsheet for recording my weight. Anyone still use spreadsheets? I think I am going to have to weigh in every day for this to work. I will also join fatty contest, just need to figure that out too. Was 105kg today, Would like to get to 90kg by year end.
Nothing but an entire Little Caesars does it for me now, I think my stomach is stretchedAm I fucked? Do I have to get surgery or will it get smaller if I somehow stick to 1500cal?Post your 1500 cal diets bros
>>75739940Anything high in fat is usually deceptively caloric.
>>75739968stomachs don't shrink, but you will feel more full and satiated if you eat high satiety foods and drink plenty of water.Go ahead and try to overeat broccoli and bone broth, you will feel full long before you hit 1500kcal
>hit the treadmill with new shoes>feet feel better but all kinds of new leg muscles soreDidn’t realize how much my worn out shoes were affecting my cardio
>>75739939ok fine, i *treated* myself to a couple protein bars instead and will call my meager 300 calorie deficit a victory. confessing sins i havent' committed yet is a new level of eating disorder but hey, whatever makes the scale go down.
As a 280 pound 5'11" male should I be lifting weights?
500 calories today and that's it. I'm fucking hungry goddamn.
>>75740138Yes, obviously.No matter how fat you are you should be lifting.
>>75740142you should add 1,000 calories and then burn it by being more active for an additional 1,000 calories to keep the same net calorie deficit.
>>75740138Lifting is good for almost everybody in almost every circumstance. You'll know if you're an exception.
>>75740138500lb fuckers lift, just don't try to do squats, dips, or chin-ups yet.Get some dumbbells, do some curls, presses, flies, and rows. Do some body weight squats as you build up muscle and flexibility for the real thing.
