>Who is /fat/ for?For dangerously dehydrated dudes 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: >>77364517
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>>77368195Nice dedication Bro. Keep on truckin‘I’m under 180lbs. Still a long way to go.And today is a fasting day for me
How much loss can I expect to see per day? I know it's retarded but I feel like utter shit in the morning if I don't see a lower number on the scale.
230lbsaiming to cut down to 170 pounds35 years old, how should i prepare for loose skin? any supplements or just get surgery to remove it all? how long should i wait before booking surgery?
>>77368232Is that much weight really a loose skin risk? I'm trying to lose about half that and didn't even think there'd be a loose skin issue.
Any further protein ideas? I've been pounding natural almonds and it's getting a little tiresome.
>>77368231water weight fluctuations make daily weigh-ins a wash, one day you're down 2lbs, next day you're up 3lbs, this is why most people weigh themselves weekly and by that metric aim for 1~2lbs of loss per week. Gigafats can expect as much as 3~5lbs. Basically expect to lose about ~1% of your body weight a week.
>>77368241I'll start noting my weight just once a week then and ignore the other weigh ins I do randomly. I just want it to start coming off man, I hate my stomach.
>used to eat 2800-3000 calories most days and still felt the urge to snake.>be on my diet for 3 weeks avoiding all fast food and premade stuff and eating fucktons of protein and I barely feel hungry and even low key dont feel like it despite only eating 1600 calories Ngl this shit opened my eyes to how scary and evil big food corpos are and how they literally engineered us to eat more and still be hungry.
>>77368249i need to know what protein you're eating, i can't stand the hunger
>>77368250I drink a protein shake almost every day, 200-250 grams of chicken breast most days. Other protein sources include 96/4 ground beef though ngl its pretty expensive, a lot of non fat Greek yogurt, and plenty of fish. Mostly tilapia and occasional salmon, sometimes tinned sardines they really aren't bad at all. Believe it or not, potatoes are one of the healthiest carb sources out there, and keep you full a lot, just dont every fry them cause they soak up oil like a sponge.Also lots of leafy green vegetables fill you up too, any of them.
>>77368256By protein shake I mean protein powder+low fat milk. Don't buy pre-made protein shakes its expensive as fuck.
>>77368256>>77368260Maybe I'll try some of the protein shakes then. I've been using almond milk for a while since I don't mind it, so that might be better than low fat milk too.
>>77368264Ngl i found myself getting somewhat sick of eating nonfat Greek yogurt almost every other day when I eat it as the main coarse of the meal, but when I get tired of Greek yogurt I take a break from it for a few days and use Greek yogurt like a condiment, basically using it exactly like how you would use sour cream and ngl it tastes almost exactly the same but way better for you.
neat :)
