Please tell me like I'm retarded what I have to eat to get rid of my belly fat, I'm 187cm and 70kg and have a ton of belly fat and lovehandles like a bitch and I'm ashamed of myself whenever I pull my pants up and I feel that fat around my waist, I do admit my biggest criminals are my love for orange juice, gummy bears and pepsi, to my defense I walk to and from work, 5km in total per day
>>772276285km a day is goodjust need to cut down the liquid junks and go on a calories deficit
>>77227633ok, what food to eat? i know it'll sound stupid but i don't want to use gas as much as possible, i can use a kettle for tea and boil eggs, but don't like them fried, can i make do with these conditions?
>>77227628Calorie deficit and weight lifts. If you don't gain muscle and lose fat you will just end up skinny fat.Protein at 170gYou will see results in 3-5 months.
>>77227647can i do enough with 2x10kg dumbbells and a 8kg kettlebell at home? i also use my bike sometimes to go to work or to ride around town/the villages nearby as a pastime but i think my love for sodaslop and juices kills my efforts
>>77227652I suggest either investing into adjustable dumbells or cheapest gym you can find.Don't do cardio, your body will kill muscle gains. Focus on deficit and muscle, then once you're happy with result you can add cardio.>i think my love for sodaslop and juices kills my effortsSwitch to stevia or sucralose (zero calorie soft drinks) although the latter is proven to fuck with hormonal balance in large quantities. If you feel craving for real sugar stuff, do it at least an hour before weight lifting so you will use those carbs for training at least.
>>77227662is there any tea that has a floral/sweet aroma that I can try to use instead? here the gym costs quite a bit, 40 bucks a month, does it actually return the investment? what could i do there that i can't do at home with the things i mentioned earlier? i'm also not a fan of zero sugar drinks, they taste like shit
>>77227628All you have to do is stop eating. Fasting works.
>>77227628>I'm 187cm and 70kgPost body because I don't believe you if you're fat at these numbers, you must have 0 grams of muscle on you
>>77227686legs are developed but my arms are literally twig-tier, so is the chest, i have belly fat and an almost non-existent back, my only developed parts are the legs, sorry but i got no pics on me atm
>>77227628You drink a lot of junk calories that can easily be cut out.>orange juiceStart watering it down, 1/3 water minimum then work to 1/2. I also used to drink oj like crazy but hated how expensive it was getting so started watering it down to save money (plus its crazy sugary/acidic to begin with), now regular oj is way too strong for me and I don't even crave it anymore.>pepsiSwitch to diet or zero.Also look into teas.
>>77227628>biggest criminals are my love for orange juice, gummy bears and pepsi,>sugar, sugar, and sugarHave you figured it out yet? Sugar is the enemy.Cut sugar and cut carbs. They are addictive and make you fat.
>>77227628If you shift your diet towards high protein meals you'll get fuller off of less food and the food that you do eat will encourage muscle activity much more
>>77227728>>77227725ok, what should i eat and what should i have for a snack instead?
>>77227705>>77227737Just add proteins and weightlifting in your life bro, it's not rocket science
>>77227740how good are the chatjewpt diets?
>>77227737Eat:>chicken>beef>vegetables>fruit>tuna>nuts (in SMALL portions)And so onFor snacks you can have cheese strings, Greek yogurt, or again small amounts of nuts, those are very calorie dense so be careful>>77227746Good enough
>>77227628>thinks you lose fat by eating foodfucking fat retard
>>77227628>Food to get rid of excess fatless of it.
>>77227669Plenty though your mileage may vary.>does it actually return the investment?Adjustable dumbells with weight you actually need + bench, + pull up bar is around 200-300 though you could go lower if you search second hand I suppose.>what could i do there that i can't do at home with the things i mentioned earlier? Cable machine is superior to dumbells due to tension and you can do practically everything. Plus retard proof machines.>i'm also not a fan of zero sugar drinks, they taste like shitTea with stevia then
Ok so for reference, I can grab my biceps and triceps with my thumb and index in an OK sign, that's how thin I am
>>77227871I can’t even do that around my wrist. You need to build muscle. Even tons of push ups and a cheap pull up bar will increase your quality of life. Just stop drinking sugar
>>77227628You have to eat less and stop eating crap. Eat an orange instead of orange juice. Stop the poopsi and candy. Drink some coffee instead of the poopsi and start with a small amount of sugar and winnow that down over time until you are man enough to drink it black.Eat REAL food, like meat and vegetables and some whole grains like rice or oats. Don't eat store bought bread, it's garbage - even the ones that claim to be "clean", theyre not.Buy meat and vegetables, don't buy premade meats and vegetables. Buy them fresh and make simple dishes, you'll be surprised how easy it is. Once you get the hang of making simple meat + veg + grain type meals, you can start learning how to do more.
>>77227628Unironically picrel.
>>77227988i would totally a trust a doctor who looks like this and wants to put me on zero carbon
>>77227628Find out what your TDEE is, use an online calculator (use sedentary or minimally active for activity level). Then eat at 500 calories under your TDEE. Example: Your TDEE is 2500. Then eat 2000 calories per day. DONT DRINK ANY CALORIES. If you are too retarded or autistic as your posts indicate, search on youtube: "2000 calories meal prep". Follow it. Aditionally do some exercise. Since youre too stupid, broke and shy do go to the gym, do a calisthenics routine. Buy a pull-up bar and dome dips bars, should be cheap. You will likely have to start with beguinner progressions. Don't expect to see results quick, at least 3 monts. Time is going to pass anyway.
>>77228928Additionally: As you go down in weight your TDEE will change, you'll have to re-calculate it and re-lower your calories. Do this every 5 kilos lost. Get a decent scale and use it after waking up and having your morning pee/poo. If week over week you're not losing some weight there's something wrong, either you're calculating wrong your tdee or your consumed calories. As long as your IQ is over 80, this shouldnt happen.
>>77227628>Food to get rid of excess fatAfrican food
>>77227628You’re already light for your height, cut out the goyslop and start resistance training
>kgCan’t help you bro
>>77227628Eat nothing but protein until it's gone. 150g a day aught to do it.
>>77227628Quit carbs. Easy.
