>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.
>went carnivore for weight loss>ate way more protein than fat>thought i was in ketosis>it worked, got to 12% bf but turns out i wasn't in ketosis because gluconeogenesis>was effectively just running on empty the whole time in terms of energy>somehow manage to make gains at the gym>tank my hormones because liver working overtime causes constant spikes of cortisol/adrenalinei heard some carni influencers have started eating carbs again because of crashed hormones. there's definitely something to that i think>t. now eating carbs again
>>77559932Did your libido crash?
>>77559936i ain't getting laid so only real metric i have to go off is morning wood, which is consistently rock hard every morning. gemini tells me it's not a physiological issue, my SHBG levels are within normal range but free test during the day is clinically low which is a result of high protein/low carb and training a lot. i lost the explanation but it said something about how test production goes in to overdrive overnight to try to bind to and clear out the cortisol, hence the morning wood, but during the day i just get flooded with cortisol. carbs are really important in hormone regulation apparently
>>77559932why didn't you eat fat for hormone
>>77559932>>77559936>>77559944Maybe this is common knowledge for some but for me this is all new information. Very interesting stuff. My hormones were fucked anyway when I was a fatass so having them still be fucked after dropping all the weight is whatever. At least I know now how to fix them
>>77559950I was. 200g of fat daily. >If you had simply bumped your fats past 200g while keeping your protein at 265g and carbs low, you would have stayed locked in the exact same cycle: waking up after 6 hours of sleep, dealing with high systemic stress, and maintaining bound-up testosterone.Your new macro split (210g Carbs, 130g Fat, 225g Protein) fixes the actual root of the problem rather than just adding extra fuel to a broken system.>inb4 trusting A.Ii'm open to hearing different opinions but based on what I can google, it seems more fat doesn't remedy the issue
>>77559954are you some sort of ogre?
>>77559969?
>>77559984how are you doing weight loss on 3kkcal+
>>77559987i workout 5 days a week and eat whole foods. no refined carbs, mostly meat and dairy. higher tdee means more required calories>but you can't lose weight on that many caloriesyou can and i did. 131kg down to 89kg
>>77559996>no refined carbsactually that's a lie, i have a small serving of basmati rice as part of my pre workout. apart from that its just sweet potato and rolled oats
