>Who is /fat/ for?For fish fags (tuna or sardine) 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), LoseIt (great for both), or Waistline (FOSS).>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. Not 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: >>76718147
Seem to go through a thing where I lose a lot of weight in a day and then I seem to average out between the two points the next day and then sit at that weight for the next day as well.
Fatty ContestCaptainPlanet123.8kg
I am gonna make it
>>76722021Weird, the hidden chicken in this one is a baby chick. Not sure Ive ever seen that before.
Fatty ContestAngloSperg 282.2
I can't fucking walk im never touching the hip abductor machine again
>>76722039How tall are you?
Taking my time losing weight with a mix of strength training and running. Nothing like catching a cold 5 days before you have to run a half-marathon race.
i'm starting to think seasonal depression is real. cutting in fall and winter feels effortless. and i think that's because i'm in such a great mood all the time. but spring and summer it's EHHHH
After going through the effort of losing weight, I have become disgusted with fat people, fat females in particular. 90% of the people I see need to lose 25+ pounds. If you are fat, you are a degusting human.
>>76722137How tall are you? 208lbs isn’t fat for most dudes
>>76722021I've reached skinnyfat and stomachs getting flatter by the fortnight, but I've read something, is it true that people who have flat bellies, even some who have noticeable abs, have mornings or entire days where their stomach is noticeably bloated, either from meals that stay in the gut the whole day or whatever else. I was under the impression once you get flat it just stays flat regularly
>>767222065'11. I'm coming down from 228. I really don't know why it says 224. I'm going to be going down to 195 and then back up to 205 maybe
>>76722213I am this guy
>>76722218Have you just been eating less or doing a workout routine as well? If so what have you been doing?
>>76722230started running, upper and leg day two day split a week. I am running about 26 miles a week at this point with one half marathon every week. Of course I've also been making more conscious decisions on eating and cut back calories.
>>76722236Ok we have a similar build. I bike everyday around 16mi and cutting cals
>>76722236I always hesitate about running bc all the people I know that run/ ran have fucked up knees and look way older than they are
>>76722251I feel like there is a very large number of people who "used to run" and stopped because their "knees hurt." Like the mysterious shoulder injury in lifting, or my girlfriend not letting me ride a motorcycle.Key thing for running, do not increase your weekly running distance by more than 10%, and once you're at 20 miles a week, maybe decrease to 5% a week. Listen to your body
>>76722295Don’t get me wrong bro. I used to do 6-10 miles on the beach every day. I just know “runners” usually end up looking jacked up. All scrawny and velvety. Same thing with cyclists. I just walk and lift now. Swim for fun
so hungry...
>>76722309running on the beach is actually really beneficial in protecting your knees from something more jarring like running on asphalt. You have the right idea with swimming though, that's the best on your joints by far
>>76722251my east african friend who runs many many miles, usually on track, cinder, or packed earth or at worst grass always laughs at how much road running americans and europeans do
>Sober October, Day 13today i ate:1.5 cups of greek yogurt4.5 ounces of smoked turkey breast2 slices of whole grain bread1 small bag of baked lays4.5 ounces of chicken breast6 ounces of brussel sprouts2 teaspoons of avocado oil1 protein bar4 diet pepsis (bad habit won't die)3 cups of black coffeelots of hot water with lemonvitamins/psyllium1300 calories
dinner today is a singular apple 146cso pathetic its almost enough to bring a man to tears
I have big belly and little arms. I think of myself as t rex for I cannot lift my body weight.
Not sure if this is related to the thread so forgive me if it ain't, but can I get some thought on stair climbing as a form of cardio?The gist of it is that where I live, it's not really safe to jog because people not only drive like fucking maniacs, but pedestrian roads aren't common, I don't have access to a gym or a pool, and to be perfectly honest, times are tough and I cannot really afford a threadmill or an indoor bike.However by doing some googling for possible alternative, I did come to learn about just climbing stairs up and down, and it makes sense to me but I've also read a lot of discussions about how it's not that great?I don't know, would really appreciate some thought on the matter.
It's been 3 weeks since I last had alcohol and I'm really tempted todayHow do I resist?
>>76722439Not to pry but are you alcoholic? I'm not trying to be a judgemental asshole, it's just that I'm a former smoker so I can somewhat relate if it's about addiction rather than pleasure, and if it is, I have no better advice to give you than just tough it out, the moment you relapse is when it all goes to shit.
>>76722444I don't think I am, but it feels like I have bad habits more than actual addiction
>>76722445Then I have two solutions to propose:Have a beer, but with an effort of will, leave it at that, no more than that one beer, remember that moderation is (for most things) better than abstinence.My second proposition is that instead of booze, try another drink, of course don't do that everytime you get the craving, but simply look for an alternative that may help you satiate your needs, or just as well lessen it.
>>76722366I will prob just run lap around my local sports ground when i start c25k
>>76722435Daily i do one single step up and down and alternate legs for 30 minutes, seems to be working.Once i reach 85 kilos i will walk outside more often probably get a dog.
