eat less cardio more
simple as

Have you tried larping as a woman on a mongolian basket weaving forum?

>>77223726
The one single biggest factor in weight loss is adherence to kcal deficit. If you have to eat unhealthy to adhere, so be it, lose fat now, eat healthy later.

Lifting helps with body composition. You will lose less muscle/gain if you're detrained.

Cardio helps with adherence by letting you eat more food.

Pick either high protein/starch or high protein/fat and eat that.

>>77223726
3 sets of Fork-putdowns

stick to a low calorie diet, if you're hungry eat a cucumber (50 calories for a whole one and tasty)

>>77223726
eat 1 meal a day composed entirely of meat and fat, maybe a little bit of veggies with butter

stop snacking, stop drinking calories

example meal is about 1000 calories and will keep you satisfied all day long

2 chicken breasts
4 slices of bacon
4 scrambled eggs
cup of mixed steamed buttered veggies

eat that or something like that once a day and you will be lose about 1-2 lbs of fat a week with marginal effort and suffering

>>77223726
stop drinking calories. avoid all sugar

>>77223731
Hoorible advice.

Eat less = body regulates metabolism down, which means you'll stay fat with less calories
More cardio = does not burn fat, with less calories body releases stress hormones

1. Build muscle, focus on gains
More muscles, more calories needed to keep them, there you have your calorie deficit.
Also boost testosterone and countless other advantages for your body.

2. Increase your daily steps
10-15k a day. I do it before my breakfast.
I wake up and go for a walk to watch sunrise which dials in my circadian rhythm. After my walk I'll have a big breakfast.
Try to have a 20 minute walk after every big meal. Do not eat after sunset. Watching sunrise and avoiding blue light after sunset was a huge factor for me. I could go full autist and explain what hormones are triggered, leptin, melatonin, cortisol,... no need to know all this. You'll sleep better, recover better, produce more testosterone, have a better gut and digestive system... your overall health will improve.

3. Do less cardio, only the minimum. Instead do sprints.
One or two sessions of sprints a week will get you shredded like you are on some Chinese peptide.
I do four sets. Warm up. Do my first sprint. Run as fast as I can, like a lion chases you for 10-20 seconds. Rest for a couple minutes, if you feel fresh again do another sprint. Repeat four times. That's it.

I have not mentioned anything about diet yet but there a couple principles you should know. I won't suggest any specific diet.
- Keep your fat and carbs seperate. One should dominate. If you eat high carb, reduce fats to a minimum. Especially within the same meal. Your body can't digest them both at the same time, so he stores the extra calories he can't digest as fat.
- If you go low carb or even keto you should know that your body will make glucose anyway because it is needed. But the process involves stress hormones and these have other negative consequences.

>>77223726
Is she what the youngsters are calling 'cortisolmaxxed'?

>>77223984
Please explain to me what you think the word entirely means.

>>77224066
interesting
what do you look like

>>77224066
If you look at how your total daily energy expenditure (TDEE) is stacked it does make sense.
Basal / Resting Metabolic Rate = 70% (Sleep, organ function, think, blood flow, breathe)
NEAT = 15% (Walking)
Thermic Effect = 10% (Digestion: Protein 35% of calories consumed, Carbs 10%, Fat 3%)
Physical Activity = 5% (Training, Cardio)

So keeping your metabolism / BMR high means you have more flexibility without risking your health. A 200 calorie deficit is way healthier when your BMR is high. With a low BMR your calorie deficit could make things even worse, because your body will do everything to survive and if you give the body not enough energy it will start to shut down unimportant stuff (like your hair, Norwood reaper will catch you). Also a pound of muscle tissue has a metabolic rate of 8 calories. A pound of fat tissue only 2 calories. This is why gaining muscle will multiply your efforts to lose fat.

Cardio/Training is only 5% of your daily control. The harder you train, the more energy your body will demand.

NEAT is not only walking but things like fidgeting, drumming along to your favorite song, chewing gum, standing desk instead of sitting... this is why your daily step count is so powerful.

>>77223726

Run every day, especially when you don’t want to.

Doing it when you don’t want to is the hard part at first… I ended up doing runs at 10pm often just to get my run in.

Track calories with an app (I use macrofactor), doesn’t matter if it’s not accurate, the important part is it makes you mindful of what you eat.

That’s about it.

I lost 23lbs of fat and gained 5lbs of muscle in the last 3 months this way. (I did dexa scans).

In the last 5 months I lost ~30lbs total.

>retards responding seriously to big soph in 26
oof