>Who is /fat/ for?For Calorie Conscious Chocolatiers 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), 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. 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: >>77190459
is it really that bad of a plan to just focus on caloric intake and accept getting skinny fat first before beginning the whole lifting and watching macros thing to build muscle?
Guys I've been bedrotting and binging TV all day and forgetting to eat. I think this is the secret
>>77192829Get a standing desk and a walking pad and replace bedrotting with walking while you binge TV/vidya/4chan all day, AND THEN forget to eat.
>>77192835I do want one
Finally committed to the journey at the start of this month. Cut out both beer (probably the culprit for a lot of my weight gain) and pop. Downloaded cronometer, started tracking my caloric intake (1000 calorie deficit) and I’m at the gym every other day. So far I’m down 8lbs since Apr 1. 298>290 at 6’0. Fully expect the weight loss to slow down after I become less of a fatfuck, but it’s nice to see progress right off the bat. Any tips to someone starting out that you wish you knew when you started?
>>77192824day 5 of no antidepressants. i gained like 15 fucking pounds in 4 months after starting it and i look like shit. need to get back on track
>>77192835>standing deskthis is a meme, standing burns like 10 calories extra an hour compared to sitting
>>77192858The whole point is the walking pad which burns more
>>77192858Each hour of walking you do burns an additional 150~200kcals, walking all day is the best way to augment weightloss. You won't even know you're doing it.
>>77192828A week not lifting is a week wasted. You don't have to give a shit about caloric intake or macros to make gains as a dyel.
>>771928538 lbs in five days...?
>>7719286210 bodyweight squats every hour in an eight hour period is the equivalent of walking 10,000 steps per day
>>77192870Proof?
>>77192866Yes I don’t understand why I’m losing weight so fast unless I’m doing something wrong with calculating my BMR. The one thing I’m not sure of is the “Baseline Activity” in the app. I have it set at sedentary, but maybe I should adjust it to “Moderately Active” since I’m working out multiple times a week
>>77192889Could just be water
>>77192870why not just do 80 squats
>>77192893That’s what I was thinking since I have noticed myself looking less bloated in the mirror. It’s not like I’ve fasted for the whole month so far and I definitely don’t have 6+ hr gym sessions, so majority of it is probably water and maybe 1-2 lbs is actual fat. I don’t think it’s possible to burn 28,000 calories in under a week.
How do you guys feel about the GLP drugs?
>>77192870I have a very hard time believing this.
Mounjaro is fucking uselessI need to cut at 500 cals to lose weightmy metabolism is shot to hell and I'm barely losing body weightI need to eat whatever I want and burn 7 kilos a month
>>77192902they are better than nothingI'm sure they're supremely useful for normal fatoids unlike methese normal fatoids drop 10 kilos in 3 months on Mounjaro
>>77192853>6'>290lbsGive me your age, neck (below adam's apple) and waist (navel level) measurements. I suspect you have high fat oxidation threshold that goes along with your already high BMR.
>>77192929yes, this is correctmy fat is fused to my bones or some shit48 fucking inches at the navel but I'm only 231lbs
>>77192944post body
>>77192945I am fat and hideous
>>77192946so is everyone else here, post body
>>77192881
Anyone know any good low calorie high volume recipes?I enjoy savory foods if that helps.
>>77192947This is from when I was 52"real old photo but it's still the sameI posted this on /fat/ in '18I'm a permaFAT
Man, it's definitely a mental challenge when your weight loss begins to slow (trend from 1 - 93ish is steeper than the trend from 93-current) and the weight spikes hit.I definitely struggle with pooping regularly. I try to get enough fiber, but I think I've spent so long eating trash that I've trained my body to not poop regularly. It's fucked. So I get some weird weight gains that kind of go away after a big ol shit.Overall happy with progress - started at 120kg (only started tracking at 116 - the first 4kg came off in like 1 or 2 days though so who cares about that).Caloric deficit and walking is all it took. Mad that it took me this long (42yo) to do this. Been a fat cunt my whole life. Also, if you do walking, look into rucking (walking with heavy shit in a backpack). It definitely takes it to the next level.
>>77192957you dont look bad anon, cute even
>>77192962it's even worse nowsure I'm just 4 inches smaller but my fat distribution is beyond pozzedI have zero doubts I will end up looking like an XXY pear when I eventually lose all the excess fatjust my fucking luck
>>77192965none of that is permanent though, you can always build some muscle to masculinize your frame.
>>77192965>>77192966THIShonestly just hit some OHP, Curls, and some kind of heavy chest workout and you'll be lookin juicy in no timethrow in some sit ups and squats for stability and you're golden boy
