>Who is /fat/ for?For hungry hamburgers 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: >>77394571
>>77394572>>77394668Thanks!
anyone who has overnight oats try it with water? i've run out of milk and willing to give it a shot..
>>77397068you shouldn't be drinking milk anyways if you're trying to lose weight
>>77397074NTA but I've been drinking protein powder in lite milk and almond milk, seems like it's okay to me based on the nutritional info.
How bad is an overindulge day? I went over by about 300-400 calories yesterday, it was a one time thing since it was a work dinner so I'm not off the wagon but I'm still mad at myself.
wanted to play beatsaber today for cardio, but i have muscle soreness in my entire upper body from yesterdays gym session, guess I go for a walk instead...
>>77397082you'll be fine. dont need to beat yourself for going over 500 in a day, you'll work it off in a week
>>77397089Man I hope so. It came at a bad time as my plataeu finally ended a few days ago and the scales showed me at the lowest I'd been in years, then this morning after taking a large shit I still was up almost 2lbs from only 2 days prior. If it helps, my current routine is lifting for 30mins/3 days a week and having a max calorie intake of 1500 per day (which includes an appropriate amount of protein).
has anyone here tried lupini beans ?
asking because apparently they're the secret code to weight losshttps://youtu.be/c5NH_pVEtUM
>>77397082It's a marathon, not a sprint. That's an actual excuse, not making one up.>>77397098If you're counting calories and know how much you went over, you know that your numbers are fine behind the water weight and transitory mass. I get the urge to hyperfocus on the raw numbers, and yes, it is annoying, but you have the context to know that it's not a catastrophe.
>>77394588>>77394609I made a python script that acts as a database for whatever calories I input. Like if I make a recipe, I can log it, then reuse the recipe in the future and already have it logged. Or anything I normally get from the store, etc
>>77397107Thanks man. It's just hard not to hyperfocus since I've been making real changes lately. Seeing my jiggly belly this morning after last night just made me feel pretty depressed, I just need this fat gone badly and I've wanted it done naturally through my own hard work (I rejected doctors offers of Ozempic).I think the lifting at least is making things better. I'm still fat, but I can also see decent muscle developing and my arms are looking pretty good.
I wish to have a lower weight when I wake up. Amen
>>77397074why? so long as i measure the amount and stay within my deficit should be fine right?
>>77397077Nah just use water bro, thats what I do
>>77397138Will it still taste good? Mine is milkshake flavor. The milk also has 8g of protein in a serve so I'm getting extra protein.
>>77397137milk is literally designed to make you gain weight lol, you don't need it everyday. Just use water and fruit
>>77397137That guy is retarded. Fat free milk is amazing in how much extra protein it gives you for so few calories and so little cost. Yes it is liquid calories but even without the fat the milk still has body, trying to compare it to empty calories like soda is fucking stupid.
How many calories is in a load of cum?
>>773971674 in a teaspoon
>>77397170So if I jerked it enough I could grease an extra 100cal out?
>>77397137i like milk with my coffee and make sure to work it into my daily allotment. helps a tad with my protein goals too.
What are some good chicken recipes you anons have? I've just been doing lazy bbq chicken every night.
>>77397224for me it's salt and pepper only
>>77397227Gross.
>>77397224Olive oil and cajun spice rubbed all over then pan fried after sitting in the fridge for a bit.
>>77397175ye no reason not to drink coffee with milk, I calculated that even if I drink 2-3 coffee a day that would be like 60ml milk a day which is like 30 calories, so fuck it I enjoy my coffee
fellow fatties who walk a lot, how do you deal with blisters?i've bought good running boots and using sports tape on prone areas for blisters has helped me quite a bit, but if it's raining i inevitably get blister or two and they heal rather badly and slowly if at all and end up rupturing which makes walking hell for week or two
i should not have eaten even though i'm still within my limit. i got a hunger attack and gave in.i could've been 400 calories more into deficit.
>>77397277Better shoes make all the difference. I have some trail shoes that look like dad sneakers but they are extremely comfy for walking for long periods since they have gels and other shit in the soles, so I've yet to get any blisters when wearing them and I've walked about 9 or 10 miles in my city sometimes.
>>77397286i walk 90 miles every week if it rains or notthe running shoes i own are pretty good but i dont know if you can prevent blisters from forming if your feet get wet hence im asking advice how to deal with blisters when they formlet them heal and dont walk or just strap sports tape on em and eat the pain as i'm doing now?
>>77397099yes. they constipate like a mofo even after extensive rinsing.
>>77397291Better to let them heal. Getting them so wet is also a problem, you might get infections if you're not careful with all the moisture and popping them. Looking into some better shoes really is your best option.
>>77397173i think he answered in case of eating it
>>77397254not him but my milk coffee is a mug of hot milk
>>77397068Yeh it's good sometimes I mix greek yogurt in with the water
>>77397175Black coffee is better
>>77397254i only have one coffee a day and treat it as a meal so it's OK for my goalssometimes i'll have two, but it's a "meal" to me>>77397322iced black is OK but i don't care for hot blackcream dairy of milk paired with acidic bright beans or deep bitter ones is too perfect to me. tastes lovely.
Fatty ContestThisTimeDoingIt89kglet myself go for a while... getting back to it now, though
>>77397137The thing that got you fat wasn't because you were drinking milk. Dont start eliminating foods just because they are high calorie or high carb. Track your calories instead. Milk also has great micro nutrients. Just don't overdo it. Use it for a protein shake to hit your macros. Be mindful of what you put in your body.
I always hear outside running/walking>treadmill but I prefer the treadmill honestly. Am I losing out on much by not running/walking outside instead?
at what point do I stop being classed as fat? at normal BMI range? in the middle of normal BMI range? A certain body fat %? My appearance in clothes?
>>77397494<15% BF for men<25% BF for women
>>77397165>Fat free milkReduced fat dairy causes obesity. Whole fat dairy makes people lean.
>>77397494that anon is being too harah. his numbers are to be considered good looking not the "stop being classed as fat" numbers.
