A normal day looks like this:

Are you sure you are drinking enough water?

less lemon juice

You need a bit more of hidratation

Get vitamin D pills obviously.
You don't gain weight from nothing, what is your breakfast and dinner like?
Do a strength oriented workout instead of 'cardio with weights', maybe join a gym so you get out of the house more.
Pick up some kind of team sport once you are comfortable with your weight, or get a hobby where you do something with other people at least.

To lose weight-
No need for weights. Do cardio (skipping rope & running) and self-weights (Push ups, pull ups, squats, etc). Also, always push to train yourself harder. (But not too hard from last practice. I got stress fractures because of that mistake, and I miss running.)

Also, try and improve your social life. You sound lonely.

I only eat lunch.
>maybe join a gym
I am still too fat for this.
I can do ~30-40 minutes and then I am wrecked.
I can do that from home and avoid the torment and cost.
I probably should learn some real exercises instead.
Right now, I use 10lb on each hand, put loud music on and do variations of running, squats, jumping while my arms are doing lifts from hip and up, ground to chest, above head or hip to chest.
I grew up on a farm, so the idea of wasting energy on something non productive is strange to me and I can't watch more than 2 minutes of a workout video before I fall asleep.
I do go out twice a week(tuesday and fridays) and most weekends.
Obviously I am still lonely, but aren't we all?
I have a decent social life which includes 3 different groups of friends (just lost the 4th one as many of them were students who just moved this summer).
I basically also have an extra family as I have an older couple I eat with sometimes, but I have been cutting down on meals lately and I don't think we can be social in my country without food or alcohol.

You're ingesting more calories through the alcohol you're drinking.

Stop drinking for a month, continue your (rather extreme) diet and see if the weight starts coming off.

Don't drink cola, shit is caloric

It did work for a while, it just plateaued.
I don't drink all the time, that is not what I mean by going out.
My scheduled things are not involving alcohol or food.
I know.
Drinking a single can/day is a big step down.
I used to drink 1.5L/day which is probably the main reason I got fat in the first place, but I still need to focus during the day and nothing seems to give me instant energy like sugar.
I really dislike hot beverages, but I know I should turn it into coffee at some point.
I just can't find a way to enjoy the taste.

How much do you weigh?
How much weight did you lose already?
You need to eat more, especiallly more protein - then you wouldn't have to drink as much either. Working out with an empty stomach won't do you any good either, you will lose too much muscle.

I used to weigh 105kg.
Now I am at 94.
I am 176 tall, so I am slightly below obese now, but I would want to go down to 75kg.
My lunch have a lot of proteins, it is mostly meat.

You need to workout to the point of sweating
Will give you also a lot of more benefits then just losing your weight

I am. I keep pushing how long I can do it as stamina is the most valuable benefit for me.
Strength is fine too, but I don't need it as much as I could already lift heavy things, but a month ago, I would be winded tying my shoes or walking up the stairs and now I feel much better doing these things.

sounds like youre going for it, very nice keep on on going for the win user. with your mentality you'll get there

>I wanted input on how to improve my diet as well as I am obese and can't loose weight even though I eat 1000 and burn 3500kcal/day.

This is simply untrue and you're probably lying to yourself about your calorie intake.

If you were really only consuming 1000 kcal a day, you'd lose about 2 kg a week, period.

You should spread those 1000 kcal out over 3 meals through the course of a day.

Consuming just 1000kcal worth of meat and nothing else is not going to sustain your body at all, and it'll go in full conservation mode for a while before hacking into your fat reserves.

Have breakfast, lunch and dinner. Just small portions. Your body will get used to it and the hunger will go away.

Drinking 9 liters of water a day is fucking unhealthy too, stop that. Two liters is fine, 3 if you're addicted to it. Don't be an idiot.

Nice progress
Try getting more than 100g protein everyday

I guess doing a complete bodyweight/calisthenics routine with 8 to 12 reps per set and 3 sets per exercise would be best for you. You will be seeing a lot of progress in the beginning as you are still losing weight, this will keep you motivated. You can consult Google for complete programs.

333 kcal meals 3 times a day is really hard to achieve, I don't think I could do that.
I am mostly hungry just before my lunch, so the one meal a day thing works great for me.
If I eat something small, I get more hungry than I would not eating.
As for the water, I only drink 6L/day and we are having a heatwave right now. I can slow down when we get normal weather.
The usual advice from doctors is 2L/day + 1L per degree over 25C or something like that.
Fasting is also dehydrating, so I don't think I should go down to 2L/day.
But maybe I could cut it down to 4 or 5.

I think the 1000kcal is about right.
We pay for the food per gram in the cantina, so I know my meals weigh between 375 and 500gram.
Bread is 230kcal/100 gram and the meat is usually 140.
Assuming 500g of bread, it is 1150kcal + the 150 from the coke.
Calculating it all, I can't see how to get there.
If I simplify it, I eat 3 slices of bread (6g) and 1.5 egg (9g).
That is only 45g of protein.
Obviously, I change what meats I put on it but the calculation is about the same as the mass is about the equivalent to 1.5 eggs.
I know I should probably cut the bread, but everyone I hear talking shit about bread lives in a country that cannot bake real bread, so I don't really take that part serious.
>I guess doing a complete bodyweight/calisthenics routine with 8 to 12 reps per set and 3 sets per exercise would be best for you.
Is there a short and too the point guide for what all that stuff means?

Like do you mean 12 pushups (repetitions of a pushup), take a break and then do that 3 times?
And then add more stuff so I don't just do pushups?
Right now, I don't any breaks, I just switch to something lighter.
Eg when my arms are about to fall off, I put the weights down and do something else for about until the next song and then I pick it back up again.
This way, my HR stays at 130-160 during the workout and I don't lock up

>2L/day + 1L per degree over 25C or something like that.

WHAT THE FUCK dude. What quack have you been visiting? That is 24 karat bullshit right there. Water poisoning is a thing, you know? Drinking too much water washes out essential minerals/electrolytes from your body through your urine. You're creating a mineral deficit in your body, exacerbated by your low-calorie diet which is not capable of replenishing said minerals. Effectively you're diluting your blood by the amount of water you drink.

It is genuinely dangerous. I URGE you to do your due diligence and spend 15 minutes on the internet Googling about 'recommended daily intake' and 'water poisoning'.

Normal weather recommended intake is about 2 liters, and then you're already doing a great job. Hot weather = add half a liter maybe. Fucking doubling or tripling it, who the fuck actually told you that's a good idea?

en.wikipedia.org/wiki/Water_intoxication

>2003: British actor Anthony Andrews survived a case of water intoxication. He was performing as Henry Higgins in a revival of the musical My Fair Lady at the time, and consumed up to eight litres of water a day. He was unconscious and in intensive care for three days.
>January 12, 2007: Jennifer Strange died after drinking what is believed to be 2 gallons (7.5 liters) of water in an attempt to win a Nintendo Wii.

Don't be a fucking idiot. Just stick to 2 liters, 3 tops.

You want advice on how to be healthy. Do you think it's healthy to eat the same thing everyday? Do you think healthy people eat only lunchmeat with bread? Are you obese and want to lose weight? Do you think that a healthy diet of whole grains, fruits, and veggies with regular exercise will help you achieve your goals? If so, do that.

Also the 2L/day is _including_ whatever water you get through food. So fasting doesn't mean you need to compensate and physically drink more than 2L either.

333kcal meals are not hard at all. Depends on what you fill it with, your food habits contain calorie-dense foods. An apple with Yoghurt for instance (1 apple of 150g and 150g of yoghurt) would only be 250kcal. So you can increase the yoghurt or add something light and make it 333, and have a perfectly fine breakfast, and have a healthy dose of proteins while you're at it.

Munching down 1300 kcal in one sitting is not healthy in any way or form, especially as it's so incredibly non-diverse. Your body will go into hoard-mode because it thinks the next meal might as well not come. It's a survival mechanism - it won't let shit go. That is why physically starved African children have these huge bellies. This is probably why you have trouble losing weight - I assume you haven't been at it for more than a few weeks tops, right?

Lower those portions and spread it over three meals a day at exact times. Your body will adapt and only feel hungry just before the planned meal, plus you'll actually get the nutrients you require. You're deficient in a lot of vitamins and minerals if you keep the "bread+meat only" diet up.

You need to eat at least 1500 kcal a day. Sure, you will lose weight a bit slower but getting to your goal weight slow and steady makes it easier to keep it that way (and I don't think eating this little is healthy). You absolutely need more protein period.

>Like do you mean 12 pushups (repetitions of a pushup), take a break and then do that 3 times?
Yes exactly.
Ideally just read this whole website:
startbodyweight.com/

And this is about eating right:
4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

>Do you think it's healthy to eat the same thing everyday?
If the meal covers everything then yes.
Everyone else eats the same thing and they seem healthy. (obviously I skip 2 meals others get but whatever).
I mean, it is not a bad meal.
I eat a wide variety of meats and the bread is not that bad.
2L/day just seems like nothing.
I don't even pee that much, so I thought it was fine.
Usually when it is cold, everything just runs through, but now, I drink 6L/day and pee 3 or 4 times a day.

But then I would eat way more carbs than I do now, I thought the whole point was to reduce that.
>Munching down 1300 kcal in one sitting is not healthy in any way or form, especially as it's so incredibly non-diverse.
You make it seem so bad. I do not eat larger or smaller portions than anyone else, I do not eat more or less varied food than anyone else. (that I eat with, know or have met)
I have been doing the OMAD thing for 5 weeks now as regular keto had no effect.
I chose lunch because then it wouldn't hurt me socially as eating is the only social thing we do together. Sometimes I skip lunch if I know I will eat in the evening, but usually, it is lunch.

I do make the lunch diverse in order to get a bit of everything. I am sure it could be better, but I have no idea what vitamins and rocks you think I am missing out on.

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You could start by chilling out. We aren't robots you know

Okay I think you're here more for validation than anything else. A few things:

Meats are relatively high in: protein, iron, phosphorous, zinc. Vitamins B3, B4, B6 and B12.
They severely lack: dietary fiber, suger, calcium (!), Magnesium(!), Potassium, copper, manganese(!). Vitamin C, B1, B5, B9, A, E(!), D and K.

The bread picks some of these up, but I made a quick calculation for you, assuming 150g 'meat' and 350g rye bread. You are deficient in:

Calcium (only 28% of DRI = Daily Recommended Intake)
Magnesium (only 40% DRI)
Potassium (only 23% DRI)
Copper (87% DRI)

Vitamin C (1.5% of DRI. Yes, one point five)
Vitamin B5 (41% DRI)
Vitamin B4 (38% DRI)
Betaine (3% DRI)
Vitamin A (1.9% DRI)
Vitamin E (8.9% DRI)
Vitamin K (5.5% DRI)
Vitamin D of course unless you get plenty of sunshine on bare skin (0.7% DRI through diet)

For the record, your meal gives you 76 grams of protein, roughly (45 from the meat, 30 from the bread) which is plenty.

So that covers the fist part, your eating habits don't sustain your body at all. All these micronutrients are highly important for normal body function and you're severely deficient in plenty of them.

Then the water - just do your research instead of "i don't pee as much lol". Six liters a day is borderline lifethreatening. You need water to stay hydrated and nothing more than that.

Your third part: it's not all about carbs. Your body needs carbs, fats, sugars, proteins and fiber. All of them. Just make sure the combination doesn't amount to a ridiculous amount of calories; its all about the balance. Bottom line you need to be about 1000 kcal below your recommended daily calorie intake to lose 1 kg per week. The recommended intake depends on how long you are, how much you weigh and what your level of exercise is, so I can't say too much about that.

(1/2)

(cont'd) When you eat healthily, it'll actually become hard to eat too much calories. Vegetables are very dense in micronutriends (vitamins&minerals) while packing very little calories. You eat no vegetables at all. I eat a whole broccoli each day, which is about 200-250grams of vegetables. It fills my stomach, provides a shitload of healthy stuff and only gives 70 to 87.5 fucking calories. To a lesser extent, fruits do the same, but they still contain sugars so will be a little more calorie-dense. Still, one apple is only 72 calories, yet gives you the entire DRI in Vitamin C at once.

You need to balance shit out, and aim at simply being calorie deficient.

Bottom line is, energy in < energy out = weight loss. This is very basic science. Get a consistent healthy diet with all micronutrients you need, be 1000 kcal deficient and keep it up for half a year. Congratulations, you'll have lost 25 kg.

(2/2)

PS (, )

Different meats don't actually really differ in terms of micronutrients, maybe a few percent between them. "A variety of meats" doesn't bring any dietary variety at all, just so you know.

really detailed, thanks.
I guess I need to add another meal again to get these.
I didn't mean to come off as defensive, I just have no idea what any of this stuff means as I never learned about any of it.
I have time to learn it now, and I am trying to make sense of things, and my rebuttal was more of a way to get my own theories corrected. I don't need to convince others that I am right.

As for water, I can't really find sources to back up the 2L/day thing, but here is what I have found:
nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx
Which says 3.7L/day, but they don't have an upper limit although they say
>Prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs, although it is important to note that excessive amounts can be life-threatening.
I will reduce it to 4 at first and see if I can lower this to 3 once the heatwave is gone.
3 + what is in the food seems about right.

I will work out a meal plan tomorrow, my sleeping habits already pretty unhealthy.
Fruits have always been a snack, so they were just easy to cut from my diet.
Which sources do you use for information about nutritional values?
Fresh ingredients never comes with a label and most websites disagree on the information.

That's fine, I just aim to educate. I made a detailed spreadsheet for myself for what I frequently eat, so I can just dial it in every day and see how much calories I eat and what I was deficient in. My sources:

ndb.nal.usda.gov/ndb/
Same but 'better' interface: nutritiondata.self.com (top-right)

I found a full printout of that database as excel spreadsheet, which made it easy for me to build my personal table including custom-weight auto-calculations.

Fruits should be in there, easy Vit C source. You should cut on the meat and bread probably. Meat is pretty dense on its micronutrients so you don't need as much of it, I personally try to stay below 100g a day. Bread really doesn't have *that* much, but a lot of calories. No need to waste so much of your caloric allowance on plain bread. An apple and a slice of bread are roughly the same in kcal - but you can guess which is richer in vitamins, right?

Good on the water. Yes, cut down to 4L effective immediately and then try to go to 3. Seems a reasonable midway for now. I might be busting an open door, but you should drink to counter thirst, not to counter hunger - that's a bad habit since you will probably feel hungry pretty often. See it as a mental exercise to not let the feeling of hunger get to you.

Good luck.

A slice of bread being 28 grams that is - since you say you eat 350g of bread which are '3 slices' (humongous ones), thought this would be important to mention.

I don't know the exact weight of the bread, I think a slice might be 75g as my entire portion weighs 375g sometimes.
I cut them myself, so some days they get thicker, but I think the ratio between 50:50 to 35:65 bread:topping.
Rye bread is very dense.

I can see several immediate changes I can do with no change in effort. (Which means I am likely to do them)
I can cut a bread for vegetables if nothing else, swapping the cola for an apple is also doable. If I can wake up from that, I would definitely improve.
Mental focus have always been more important than my health, but I should change that to longevity and hope mental focus remains.
Obviously cutting down the water is doable. I will spend some time developing a dinner that gives me the rest while also won't make me whish for nothing instead.
Thank you so much.

my chemistry teacher told me, if you suddenly stop eating to lose weight, your body will find a way to make you obese from water, confirmed by my physiotherapist too. Can't help with weight-loss thing, I only heard exercise helps more than not eating.

btw guys, how do you know, which one is OP without ID?

That's an obscene amount of water. I can barely believe my eyes. You should probably be getting a couple more hours of sleep.

ice coffee

>Munching down 1300 kcal in one sitting is not healthy in any way or form, especially as it's so incredibly non-diverse. Your body will go into hoard-mode because it thinks the next meal might as well not come. It's a survival mechanism - it won't let shit go. That is why physically starved African children have these huge bellies. This is probably why you have trouble losing weight - I assume you haven't been at it for more than a few weeks tops, right?

1. That is complete bullshit

2. Have you never heard of intermittent fasting? People do that and eat far more than 1300 calories in 1 meal

3. African bloated stomachs are due to protein deficiency.

I think you've got a pretty excellent schedule for someone with their life together.

To improve your perception of boring, I'd recommend that you try to trash the schedule on occasion and go totally spontaneous, even for a few days. Just blow some vacation days and/or cash and go out and do some things you've always wanted to do, but could never get around to. Try to talk to people there and gain stories you can tell others in small talk. Then use stories to invite others out on adventures with you. Even something super simple can be made to sound exciting if you word it correctly.

Once you've got good experiences to share, you immediately become much more interesting to talk to. Then you can connect that to common interests in those you're interested in.

Good luck user and Godpseed! You are well on your way.

I should. This is my sleep data for the past 7 days. I don't tend to need more though.
From the context of my replies?

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You don’t have any spare time because you’re in the toilet pissing out micronutrients 20 times a day

You need another 10-14 hours sleep per week. 4-6 hours is not enough, especially if you’re trying to lose bodyfat

Thanks.
I should go on more adventures.
On weekends, I either go with friends or take a long bicycle ride. Yesterday, I did a 2.5h drive but headed home when it started to rain. If I combined that with an activity, maybe it is a decent story.
I could do that.

Any tips for things to do solo that isn't considered sad?
I guess things like hiking, running and fishing can be fine things to do alone (although better with company).
Finding a good spot where I have been alone makes it easier to confidently invite people.
Wait, is inviting someone to a park or a landmark outside the city for a long walk considered a bad thing?
Maybe if it isn't a first date scenario it is fine.

But how?

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You need 8-10 hours for fatloss

4-6 is detrimental

On some days where your schedule is free you can just roll the dice and select a random thing to do. Spontaneous activities can help spice up your life especially if you're the kind of person who has a rigid routine.

>stressed
>low testosterone
Thats why..

OP you're actually doing quite alright. You're way ahead of most newbies who aren't willing to cut down their calories or move their asses.
You obviously still have to learn about how to workout, how to meal plan and how to sleep but in general you're doing quite well.

For meals I can only recommend frozen veggies (not the ones with a piece of herbbutter in the pack). You could easily munch 1kg of Brocc/Cauliflower/Carrots a day without it having a negative impact on your calories, while at the same time filling you to the gills.

Good advice, I could do that.
There is a decent selection of mixed frozen veggies, so I could try to make that good.
It is hard for me conceptually to not eat meat, but I guess I could just load up on that during lunch.
I love how this whole health madness have driven me to save a ton of money as well.

remember to stay hydrated OP

trips of truth and water

Haven't read all previous messages, so sorry if someone already said that.
Eat 3 meals a day, but most importantly breakfast. If you don't eat in the morning your body starts to store more fat. Doctor said a glass of milk in the morning works if you're in a hurry.
t. I have to get checked at a special sports doctor and she was furious that I don't eat regularly and almost never have a breakfast.

1. Address the "incredibly non-diverse" part and understand why I made that point.

2. Just because 'people do that' doesn't make it healthy. People drink 2L bottles of coke too.

3. Technically you got me there, however, I got there because op was drinking shittons of water too:

>The extreme lack of protein causes an osmotic imbalance in the gastro-intestinal system causing swelling of the gut diagnosed as an edema or retention of water.

Now apparently he ate enough protein so it won't be the exact same, but there is a mechanism that makes your body hold on to everything it can if it thinks it's going to be starved for food. See

What app is this?

garmin connect. I also use a garmin watch to track it.

>lardass can't understand not constantly stuffing his fat fucking face at all times so decides to replace food with water instead

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