>Who is /fat/ for?For chip chuggers 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. 1g per lb 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 burn fat much quicker. No lifting results in the body burning 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 hyper-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, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/Reddit wiki: https://www.reddit.com/r/loseit/wiki/faqPrevious thread: >>76799510
Day 2 on mounjaroWoke up with a bit of nausea but it went awayAte a bananaFeeling low energy2pm and only 100 calories in and I'm not hungry, this is mentalI should make some chicken breast for protein soon...
Keep going lads. It's all worth it.
Just hit 204 from 228. Feeling good. I think I'm going to lower the amount of weight I'm trying to lose weekly from 2lbs to 1lb because the cut is getting very aggressive, and I need to fuel for my runs decently. Grown men are not meant to be eating 1672 calories a day lol I think I'm going to go down to 195 maybe, and then start a lean bulk
i hate fatsos so much its unreal
>>76803248Looking good lad, nice progress keep it up
>>76803248pull that underwear down a bit further
>>76803298post pics or shut up
>>76803301i meani haven't hit my gw yet but i can post dick pics if you want
so hungry...
just ate, made extra food. i have to resist picking at it because it adds up.
>>76803420keep resisting, bro.i'm resisting eating sibce i've finished my calorie allowance early.
>>76803428https://youtu.be/YZYx5IyCprc?si=RBWpiJLMDHNBLAhe
is it normal for your weight to stall when starting to exercise more? I've been mostly sedentary for a while now and was losing about 2 pounds a week just through diet, but since I've incorporated a 2-3 mile walk every day my weight loss has completely flatlined. My diet and caloric deficit has stayed the exact same (I'm counting calories/macros meticulously so I know it's not that). Is this normal?
>>76803477When you lose enough weight, your caloric needs will start getting lower. So as you lose weight, you'll need to reduce calories as well. Or walk more. Or exercise more
>>76803215>loseit app updated to a new UI>its freaking horrific, the complete opposite of the minimalistic former layout>can't even properly check my macros without an extra 2-3 presseswhy the FUCK, this shit is genuinely upsetting, there was nothing wrong with the past UI why? It's like steam all over again, I got super comfortable with this app in adding a shit ton of recipes and other shit, and even went premium, now im looking for other apps that aren't overdesigned. Fuark
Rice cakes r my best friends
>>76803485I don't remember LoseIt ever being particularly minimalist desu, unless you mean their browser app which looks the same to me.
>>76803485shit like this is literally what made me write my own locally hosted webapp. fuck the companies and their stupid ideas made by people not using their apps. they all deserve to fail.
Do you niggas think it's possible for me lose these love handles? Or I'll have to resort do surgery?
>>76803248what’s the time gap between the two pictures?
>>76803531this is like ur third time posting this
>>76803536only posted on dead threads
>>76803485mfp's browser diary is getting "updated" too with a whole new clunky UI. It's like they're trying to push people away from using it
>>76803477Yes, walking is a full body excercise. The muscles start growing instantly in your legs. You're prooably losing fat, building muscle and retaining water for their use. 1 gram of glycogen ties 3 grams of water. Upping your protein a bit helps this.
>>76803526Is it open sauce?
>>76803541does that water retention persist even while doing keto? Based on what I'm eating my glycogen stores should be pretty depleted most of the day
>>76803523It was nicely minimalistic compared to the newest update
>>76803533July 28th to November 6th 2025. So a little over 3 months.
>>76803547https://www.ironman.com/news/fat-most-misunderstood-fuel-sourceYou should give that a read.
>>76803579mine still looks like the left one. might be an A/B test.
>>76803587Don't shut the app down or let it update if you want to keep it that way man, I am jelly
>>76803592it is updated.
>>76803583will do, thanks
>>76803526software devs have to constantly fuck around with different layouts using a/b testing to optimize for various arbitrary metrics that have little to do with what users actually want to justify their jobs so they don't get kicked out into a dead job market
>>76803582damn, good progress. what's your method of losing weight?
>203 this morningI CAN ALMOST TASTE ITJUST 3 MORE TO GO AAAAAAAHHHHHHHH
>>76803607I use loseit, and I just eat less, high protein meals and I run a lot. I've done about 250 miles of running since I started, and raced a half marathon, with another one coming up in a few weeks. If you do a HM, you can basically eat whatever you want that day haha
>pretty sure I have acid reflux diseaseWhy am I supposed to bother getting in shape when my chest will always hurt and I'll die of esophagus cancer?
>be me 1,85m 101kg>install fitness app>ideal weight 74kgyo what the fuck. how am i supposed to get this thin?
>>76803652Eat less and cardio
>>76803648You want the poor fellas carrying your pine box to die of snapped spines? Your fat would make even Hitler shake his head. Face it, no oven will fit you. Casket is the only option. We knoe you have no friends, and when you die no family member will attend your FUNeral. Just make it easier for the carriers.
>>76803672I weigh 197 or some shitIf a group of 4 couldn't lift me they need to hit the weights
>>76803682What if their excuse not to was>acid reflux, sorry anon, RIP in peace with your fatbikeas they good ole brick your electric scooters' pedal to the metal while facing a random 6 feet deep hole.
>>76803531impossible, just kys
>>76803652Same height, got down to 90kg and people complimented me on my looks, don't worry about it just do it for your health
>>76803648I thought I did as well and then I quit drinking and lost weight. turns out those two are pretty fucking hard on your stomach when it comes to acid reflux. I used to take omeprazole every day for years. Now I have no heartburn issues whatsoever and no longer take omeprazole. I found stress made the acid reflux worse as well, so if there's anything you can do to reduce stress in your life that should help too.
Fatty ContestName: TimmyGonnaDoItCurrent Weight: 104.7 kg
>>76803546not yet, but it will be. pic related.there's still some things that I need to iron out as well as create an actual initial setup phase but other than that it's been working pretty well for me so far.>>76803602I know, I've been in that hamsterwheel long enough. it's absolute horror.
>can't punch through 75kganother week of plateau it's over
>>76803602Weboids are not people, and the only thing they """develop""" is suicidal ideation.
>>76803632>normal ass workout titlesreal men give their runs gay porn titles on Strava. call this shit something like 9.0 brooklyn bussy pounder anal penetration cycle or you'll stay fat forever (on god tho sick mileage)
I've lived my entire life obese and now that I'm trying to lose weight I'm really strugglinghow do I stop feeling hungry as fuck and constantly thinking about food? I feel like I can't do anything but think about eating and planning what I'll be able to eat. It impairs my social and work life — will it be like this forever? Is this just how normal people live?
>>76804198Was him being gay a work too?
>>76804255Can you afford glp1s? Not saying it's the only option but people make unlearning lifelong habits super easy and it's really hard bordering on impossible. Otherwise I suggest learning some healthy self hate. Begin hating yourself as is and understanding it's not who you're supposed to be. Every meal is feeding into that shitty version of you. The fat you've stored is biologically intended for a journey or a great hunt and to keep you sustained. Your weight loss is that journey and you dont need extra food to fuel it because youve been doing that your entire life
>>76804290I used to eat poptarts daily for yearsI stopped and haven't had one in 2 monthsWas easy as fuck
>>76804290can't afford them no :( is it really that dire of a situation to unlearn these habits? I just want to live longer man
>>76804198How does he have zero muscle definition? Is it because of the skin surgery or does he actually have no lean mass
>>76804310Just do what I did and become massively depressed that you're turning 30 and still live with your parents and hope you're the kind of depressed that barely eats rather than overeats
>>76804310I'm not sure how big you are, the bigger the harder it will be. But no matter how hard the payoff is you can do it, the harder it is the bigger the bragging rightsUnless you have access to psychedelics and a mentor for them, doing any resets will take time. I'm not saying you need to unlearn stuff, but rather learn new things. The whole journey to losing weight is about learning control and discover who you truly are, what you will be able to do. It's about total change. Crisis.You've adapted yourself to a very bad situation. You've had no respect for yourself. Now is the time to adapt to something else. Time is also the key. Things will get easier with it, you will reach milestones through it. It will test not only your willpower, but everything that makes you 'you'.Start by reading about human metabolism and hormones. Write down your goals, but don't do it straight away this instant. You need to think about them first. You need to plan. You need to be ready for the biggest change of your life.
>>76804320Skin surgery doesn't hide muscles. He truly has no lean mass, he was a prepubescent boy under the exoskeleton of lard.
>tried to do 9000 steps todaygot to 6000, legs feel exhausted. how the hell do i do this and still have time to goof around online, 6000 felt like it took all day
>haven't eaten like a pig for two whole daysare you guys proud of me?
Is there diminishing returns on calories lost via exercise or is 8 hours of walking meaning double the weight loss of 4 hours
>>76804447Are you going to walk 8 hours in a row? Or split apart?
>>76804439>anon just cause you didn't eat like a pig doesn't mean you didn't eat like you
>>76804475dr nowzoomeramadanalan I don't understand. I stuck to your plan, it must be because I drank a lot of water!>burp
>>76804447It's not linear. After your muscles run out of glycogen your body starts using fat for the movement. Constant walking is an endurance excercise and burns fat efficiently. Your body gets more efficient at it (you can monitor your heart rate and even your walking rythm) and that lowers the energy demand a bit, but one usually starts going faster at that point which brings it naturally back up.The thing is if such a long activity is wise. Muscles need rest and recovery, do you stay motivated to stay consistent etc. Consistency is the key here, no magic pills in this thing either.
>skip walking last 3 days>walk today my usual 1 hour walk on treadmill>feel goodfuck i always know i'll feel good after but starting and slogging through a boring hour is the hard part.
>havent had a cheat meal in 2 weeks>want to cheat on my diet>but all my junk food cravings are gone>keep wanting to cheat on my diet but all the shit I would normally cheat with doesn't seem worth it to meex:>$18 for a burger >$8 for a sugar latte>$2 for a mid donut>$18 (+ an hour of driving) for fried chicken
>>76804546I've been doing a thing where if I get a big craving for fast food, I'll do up all the calories/macros and try to make it as "healthy" as possible while also being what I consider a cheat meal, then set it a week ahead on my meal plan. If I'm still craving it by that time then I'll get it and it's incorporated in my plan to account for it. 9 times out of 10 the craving is gone by that point and I'll take it out of my plan for something more healthy
chicken breast is unnatural and demonic
>>76804634Smart!
wat if i weigh 180 lbs and need to lose 200 lb how do i get negative weight its very important
>>76804634this sounds gay as hellthe point of cheat meals is that they taste good and are convenient, even if unhealthyi dont want to have to fucking cook
>>76804675you must've misread my post. I still plan to go to the fast food place for the cheat meal, but instead of 2 patties on my hamburger it'd be one patty, shit like that
hey fattiesjust wanted to pop in and say that calorie counting is for gay retardsif you're fat you should be at home starving, you have had enough food.
>>76804714All this did was make me horny, thx anon.
>>76804546>want to cheat on my diet>but all my junk food cravings are gone>keep wanting to cheat on my dietsooo your junk food cravings aren't gone at all, then
Is anyone else really tired doing intermittent fasting, or being at a deficit in general?Im feeling exhausted after being awake just 12 hours, its really hard waking up and if I don’t need to wake up I can sleep 12 hours easy
>>76804736I've mainly been tired because I'm fucking bored. Really highlighted how much of my time was spent ordering and eating shitty food to pass the time. As for your feeding windows, I've found that an early window works best for me. I've been doing 7am-3pm
