>Who is /fat/ for?For flabby footballers 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/faqhttps://f-droid.org/packages/fr.shiningcat.simplehiit/Previous thread: >>77352500
First lmao fuck you all
>>77356208fpbp.weight loss also makes me anti social
i graduated fellow fatsos270lbs (obese bmi) to 178lbs (normal bmi)however i am still mentally fat so nothing has changed actually
>>77356227does mental fat really matter if youre physically fit?
>>77356227i bet you're still not 15% bodyfat
>chest fat pinch finally got a teeny tiny bit smaller>gut fat pinch got much biggerthere is no winning. is there?
can you guys recommend some low cal high protein recipes? i am looking to get around 1400 kcal a day and struggling to think of how to actually get there without just eating chicken salad and rice every meal
>>77356321Recipes no. But some random high protein foods are egg whites, low fat cottage cheese and greek plain yogurt, try injecting some of that into your veins.Also swap rice for black beans or pinto beans or lentils, all of those have way more protein.
>flash of hunger>700 calories
>>77355951keep at it bro, it'll drop>>77355992oofmake sure you're getting minerals too>>77356227congratulations
>muh starvation mode qrd on this nonsense?
>>77356401https://physiqonomics.com/eating-too-much/#Starvation_Mode_Metabolic_Damage_and_Slow_Metabolisms_OH_MY
>>77356421so it is just a cope buzzword thrown around by fatties on this board, gotcha
>>77356227B A S E DYOU MADE IT
>>77356321Do you track your calories in an app? If so, post a day or two of your eating. Just take some screenshots so we can see what you like to eat and we can gerrymander our recommendations around things you already like so the suggestions won't be completely useless.
surely this 8lbs is all glycogen and water
i'm getting tempted to buy an ice cream tomorrow during this fucking heatwave. how much can a tub of one hurt the progress over 2 days bros?
>>77356441>on this boardNo, this is one of the few places most people don't believe that bullshit, you were right about everything else though.
my diet is on pause due to low quality of life from pain , just trying to get through the days until my doctor appointmentgot 2 weeks to go and i cant even sleep for longer than 4 hours and i dont get hungry
>>77356540Get one of those low calorie ice creams like Halo Top
>>77354497>>77354547Fasting anon from last thread who wanted an update from me, I lost 1.8lbs on this 4 day fastHope you're going strong buddy
The heat will kill me today It‘ll be 40 CelsiusToday I made 13k steps. Don’t forget to drink water
>>77356489The (general) rule of thumb should be 2.5lbs is the realistic maximum of fat you can lose in a week (assuming you're not massively obese). Everything else is water, glycogen, non-skeletal LBM, and if you goofed up, skeletal muscle mass.
>>77354455
>>77356629What the fuck kind of shit is that. A.4 day fast and only 1.8lbs??
