Who is /fat/ for?For spaghetti spillers 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: >>76996602
>>77001435>my face>between the ass cheeks of fat women
Can someone please tell me what dermaroller to get for my loose skin? Does it work?
Fatty ContestTehPenguinOfDoom 186.3First week done. Approximately 30 weeks to go.
Are there any workouts that are fun for abs?Like 3/4 pushups are fun, squats are kinda fun but abs workout are usually not fun at allAlso asking for fun pulling exercises
>>77001455learn to live with your skin unless you can afford surgery
>>77001495I find deep core Pilates exercises very fun and challenging. They work your transverse abdominal muscles, eventually creating an internal corset effect with consistency and good diet. Engaging those muscles is challenging if you aren’t used to it, but the burn is so satisfying. I’ve been doing them for 30min/day for 2 weeks and I’m starting to get the 11 lines.
>>77001495Forgot link. https://youtu.be/XmbOXzKIjaU?si=w8cyG6or9fWOp8UO
>>77001495I kinda like decline bench exercises for core. Sit ups, Russian twists, crunches, heel taps, bicycles.Try with just bodyweight at first then hold a plate/dumbbell/kettlebell to increase intensity.
I need to lost 10 pounds in 2 weeks. How do I do it?
>>77001538Chop off a hand.
I WANT A BURRITOI WANT A BURRITOI WANT A BURRITOI WANT A BURRITO
>>77001538assuming you're doing this to meet some weight requirement, fasting the entire time and no water for the last day or two before might get you therewhat you're attempting is just barely possible though, you are not likely at all to make it
>>77001495Missed the part where you asked for fun pull exercises.Pull is kinda boring since arms are really just boil down to variations of curls and back you may as well just do pulldowns and rows. I feel like TRX Rows get heavily overlooked as a good compound movement on pull day. Lean further to increase intensity.Between the decline bench and the TRX rows I'm beginning to notice a pattern of liking exercises where I'm hanging somewhat. Must be subconsciously training to be a monkey.
I weighed in today and found I'm down 10lbs (190.6 today, previously weighed in weeks ago at 200lbs). I'm not sure how I lost so much, my diet may have gotten a little better and I did get the flu last week but I haven't worked out in weeks.
I bought a pair of 50lb Powerblock dumbbells that you can expand up to 90lbs later. I never again have an excuse not to work out now, I can start in one minute and nobody watching me.
i went over my calories today. i ate a pastry and chips.only 500 deficit. i'm barely restraining myself from the rest of the pasteries. send in your power, bros.
>>77001538800 calories a day, no breakfast, low carb
>>77001639i forgot about the other bag of chips.it's less than 300 calories deficit now.how do i control myself??
>>77001538What's this for? I've been in a similar situation. 16+ hour fasts, 600 cal at most on feeding days, tons of cardio each day, laxatives, and dehydration before weigh-in. Give some context here and I can give you some advice on how to not kill yourself doing this. In my experience 10 lbs in 2 weeks is very doable.
>>77001071Officially signed up for the skiing class. Gonna get my skis waxed and buy some baselayers that actually fit this weekend. Hyped.
>>77001664Stop having fatty foods near you that are easily accessible. Remind yourself how much work goes into burning the same calories you get from those foods.
>>7700153810lbs of fat in 10 days is almost impossible.that's around 35,000 calories. keto/no carb will rid you of 4-5lbs of water weight in about a week.~17,700 calories in 10 days means around 1770 daily deficitso i agree with the other anons. eat very few calories but none of them from carbs. or don't eat at all until you can't move anymore and then only eat very little.
>>77001538>>77001681it's too weeks. i'm retarded.the other anon is right. 800kcals a day but no carbs.
>>77001629niceget a resistance band to do pull-a-aparts to train your rotator cuff.doing only deltoids exercises causes joint problems. impingments and shit.
just pissed out my ass
>>77001691giwtwm
>>77001677i think now that i've calmed down after talking to you returned my ability to control myself.it seems emotional eating also includes anger. fuck this shit.
>fucked up my diet one week in and binged>resumed my diet immediately>still 1.5kg lighterbased
I want to min max at work, I get around 18 to 20 thousand steps a day as my cardio but I wanna throw in some subtle resistance exercises. Are wrist and ankle weights a good way to go about it?
>>77001698Learning distress tolerance skills in therapy really helped my emotional eating. ACCEPTS is the acronym I was taught to organize my toolbox. A: Activities. Do something strenuous or distracting. Exercise, an engaging hobby, going out. Intense physical activity resets the nervous system. Enjoying yourself in another way can still give you the dopamine you’re seeking. Contributing: makes you feel good about yourself. Be good, do good, feel good. Want to spend money on a binge? Spend that money donating to a food shelf instead. Emotions: Feel something else. Go do another activity which sparks joy or makes you feel the opposite of the emotion triggering you. Comparisons: not “kids are starving in Africa type” thinking. More like comparing your struggles with others going through the same thing to realize you aren’t alone and can get through like they have. Pushing away: Thinking you want to binge? Consciously choose not to. “I’m not going to think about that right now.”Thoughts: Redirect your thoughts to some that motivate or make you happy. Think about how good you’d feel when you’re in better shape. What would you do with your body? Would you pick up a hobby like skydiving (250lb weight limit usually) ? Experience things you couldn’t before? perhaps incorporate another skill so you have something to focus on.Sensations: if you’re craving the sensory input of a binge, maybe you just need to fill your cup another way. Have an indulgent bath, listen to music, put on some perfume or brush your teeth. If you just want to chew or taste somethinghave gum, specifically spicy or minty to work double time and active the nervous system. A hard, sour candy to savor can do this as well. Warheads for example.Included a graphic for TL;DRBehavior change has to be intentional and is rarely easy. You do have to practice these skills. Try making a list of what you could do or think about for each letter. That way you have it ready when you need.
I posted in the old thread>>77001735>>77001745
>1806 more lbs before I'm """healthy"""
How do I become anorexic
>>77001842YWNBAW
>>77001664a deficit is a deficit
>>77001768Pushing Away is horrible advice, you can't just ignore emotional problems to be dealt with later, you must confront them, as painful as it might be, in order to growThat's literally what Evangelion was about
There's a coworker that is also trying to lose weight, but he keeps doing these stupid gimmicks and tricks, like spiking your insulin high so he can eat candies without repercussions, (I know it's retarded, I told him that was dangerous but he didn't listen), getting some snake oil drink that is supposed to dissolve any food still sitting in your stomach, eating nuggets every morning etc, he won't listen to me about the fundamentals. How am I supposed to help someone like that?
>>77001961Distress tolerance, especially pushing away isn’t for use to avoid ever confronting your problems. They’re to get you through your distress without making a bad decision so you can reexamine your problems later with a clear head. You can’t distress tolerate your entire life, because that doesn’t reduce the occurrence of distress long term.
>>77001968True if you're avoiding getting a job because you don't like job interviews. But not eating food is inaction. There's no action you can take to avoid the hunger. It persists every second and colors every moment and there is no escape but to try ignoring the noise.
>took a break from the gym for 4-5 months due to knee and shoulder injury>have some moments of weakness where I order fast food and some candy here and there on top of holiday gorging>recovered and ready to get back on track>scared to step on the scale for weeks>finally have a fuck it moment and break out the scale>even weighed in the afternoon after I've eaten and drank lots of fluid>weight hasn't budged a bitEverything went better than expected dot jpg
Possible to fix? and howmy love handles seem too strong to lose weight in them, plus, I dont have muscles, so I have to gain weight again to get the musclesIt's fucked up
Fatty Contest HeavyTrevy224.8
>>77002162Start lifting while not going into calorie surplus. Your arms and shoulders will grow bigger and fat will decrease. You don't have to gain weight to get muscles.
>>77002182but the sticky says I do
>>77002184No it doesn't.>It's really hard to do both at the same time, at least not unless you’re a total beginner (for a short while), using steroids, or willing to wait a decade to see significant changes. If you want to stay lean while gaining muscle, you need to do two things: eat a lot of protein and exercise.You don't have muscles so you're a total beginner. It's very realistic for you.
doin so well i almost wanted to skip dinner, but i gotta trust the formula.
I think I'll have some eggs and broccoli to break my 72 hour fastGood or bad idea?
>>77002214>willing to wait a decade to see significant changesSo that's the issue for me
down 0.1kg this year wow
It's taking me a while to realise that how your body looks and feels is a far better indicator than what the scale saysI know my stomach is shrinking, my shirts are looser, I feel better, I objectively know that's the case, but the scale isn't moving
Anyone have experience with OMAD? I want to get from 19% bf to 12%
>>77002268Nah I only have experience with UMAD like when you lost the game
>>77002269I will find where you live and break your fingers
>>77002274Do whatever you want, I'm not the one that just lost the game
>>77002268No one in this thread is 12% bf. If you do OMAD, do not, I repeat do not eat your one meal in the morning :^). You should eat it in the evening if you eat it in the morning you will get hungry before the day is over.
>>77002244Please read again, carefully.
113.9kg ...Im going to the beach next month.How much weight can you lose in a month?
>>77002369Not enough. Not even close. Trying to focus on building muscle would have better effects on your physique in that timeframe. Weight loss from this stage is a long term goal.
Well goys it took 2 years but I did it, 325lbs in 2024, now 165lbs today.
>>77002384Incredible.
>>77002384is it nice getting to eat normal again
>>77002268I've done OMAD a few times and you do see quick results but I always end up failing it. It's really hard to just limit yourself to eating once a day. I was getting like headaches and shit too.
>>77002401My habits have changed, I was an alcoholic and I'm sober now. If I go on a fast food binge now I don't have the liquor to wash the shame away with. It's not really possible for me to eat like I used to now.
>>77002378can you lose over 30 pounds in a month?
5'11" 265lbThe first day in probably 3 years that I ate a clean diet without eating some form of takeout and went to the gym. I used to be 180 lean and now I'm a fat fuck with practically no willpower. This shit used to be easy, what the FUCK
Fatty contestSub100120.5kg
>>77002430Not without sabotaging your health.
>>77002430only if youre 350+ poundsotherwise youre not going to burn enough even eating 0 calthe famous man who didnt eat for 300 days still averaged .8 pounds per day
