>Who is /fat/ for?For Beach Bloatlords 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://old.reddit.com/r/loseit/wiki/faqPrevious: >>77222988
177cm and 76kg but i have tons of love handles and i have zero definition and i would guess im around 22%. I lift 4-5 times a week and i do 10k steps every single day so i would say that my diet is my problem. I was tracking for the last 3 months and i average 2800 calories and my weight was staying the same. Does this mean i should start with 2k calories or should i go even lower and get this shit done with? Is so frustrating because im doing the work but i can't be living like this. Any tips?
>>77227805You need to build more muscle, have you checked your test levels?
would i be retarded to not just buy my own reta from china instead of going to a clinic to buy tirz shots for way more money?I feel like the dosing and mixing is such a big deal am i just being autistic?
>>77227808>You need to build more muscleI already bench 100kg and i did ohp 60kg x 6 reps today so im not weak, i lift more than the average gym goer, also with clothes i look big.>test levelsto be honest no, i'm 33 years old and my morning wood is not how it used to be and im kinda stressed with work and life in general lately. Is posting progress pics here allowed?
>>77227819I'm no specialist, but if you eat well, lift well and looks to have 22% body fat, you either lacks sleep or have low test.
Is insulin resistance the final villain?
>>77227836>zero sugar soda, eggs, fruit, cereal, frozen meals; hot pockets, pizza rolls, frozen pizza, breaded chicken. And fast food every now and then.Let me guess: 90% of what you eat is processed, 80% ultra-processed? Malnutrition propably. Eating goyslop 24/7 makes you the preferred customer of dr. Goldbergs'.
>>77227875Seem to be several types of Alzheimers, so yes.
>>77227892Yeah man I get it, I plan to focus on nutrition more once I lose some more weight.cico, even if those calories are slop.
>>77227914Yeah, cico... but processing destroys nutrition, micros. You could be anemic even without knowing about it. Or worse.
>>77227914Doing CICO with slop will not do you much good.
Stop eating toxic green vegetables. Eat more vanilla ice cream, orange juice, white sugar.
getting some wasabi peanuts
Starting a 4 week fast to lose weight before vacation, what am I in for?
>>77227945Like a 4 week long complete fast, Barbieri style?
>>77227812some anons report doing this. i'n surd there are forums with people who specifically do this too.it all depends on your risk:money saving tolerance.
>>77227875>just don't eat carbs lmao
>>77227812In my experience, substances from China are of higher quality than those you get legitimally in the US, as long as you buy from good sources on China.
>>77227929Don't forget daily three quarts of bourbon
>>77227924but you have to take in account that im coming from a starting point of already being unhealthy. any change is good for me. its too difficult to juggle a deficit with tracking everything and then with eating right (which no one here can even agree on what is good or bad to eat on a diet anyways) >anemicnever heard of an obese anemic >>77227928the scale going down doesnt count as doing good?
>>77227959Yes
>>77227911no im wondering why im MORE fatigued than before, ive clarified this like three times now.
>>77227969>the scale going down doesnt count as doing good?It does, but with a low-quality diet you'll be extremely prone to bounce back to a high weight and you have a risk of being malnourished when having a low calorie intake and mostly eating slop at the same time.Also, it's far easier to eat less when you eat good, as you end up feeling less hungry.
