>Who is /fat/ for?For candy cows 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. Not 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://www.reddit.com/r/loseit/wiki/faqPrevious thread: >>77554284
He didn't give his life so that you could binge today anon. Don't do it.
>>77559609>hisHis
What body fat percentage should I aim for bros? They say at 18% is when fitness starts, but I heard you still look fat until at least 15%?
I'm gonna eat a pizza and you can't stop me
>>77559594bros help mei fell off the wagon on vacation now i can't get back on
>>77559693you should aim for 12%
>>77559693Why does it matter? Just keep losing weight until you're satisfied with how you look.
>>77559761so he has a set goal and can plan?
>>77559761I am tired of losing weight and looking worse than expected. Yeah sure, I'm making progress, but I want to have realistic expectations so that my mood doesn't get wrecked
Has anyone here used St. John's Wort to treat their depression? Did it work? I genuinely can't force myself to do anything(besides cardio and gym) anymore and I'm looking for remedies to that
>>77559881How do you want your body to look? Make that your goal, not a bodyweight % or weight. And then just keep chipping away until you reach it. Monitoring weight is how you monitor your progress. Don't worry about bodyfat percentage.>>77559891How's your diet?
>>77559891Thyroid supporting supps helped me somewhat . myoinositol iodine and selenium. No megadosing anything only up to 100-150% rda. Dieting lowers thyroid function
Have you gone on keto? I have to drink electrolyte supplements on it now. I am not sure if this is really a big deal to me. I don't feel like eating anything unless my timer goes off now. I put a bunch of juice flavor in my salt water and it doesn't seem to be as salty now.
>>77559894>How's your diet?Good, I just can't seem to do anything when I'm inside my house, I get incredibly self-sabotaging and just start thinking how useless and shit I am at things I do>>77559898No prescriptions?
>get out of shower>look in mirror>love handles are big but not insanedisgusting like they were in august>face looks healthy>feelsgoodmanwhy do i keep letting myself get fat, over and over and over.
