>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones myfitnesspal.com (better for packaged food) cronometer.com (better for generic food/tracking micronutrients)
DO >count calories, all of them. >buy scales, be accurate in your measurements. autistically accurate. >learn how to cook and start cooking your own healthy meals. lean protein and green vegetables. >develop sustainable healthy lifestyle habits >eat a lot of protein (1g per lb of goal body weight) >cardio. learn to love walking. >start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners! >post your height/weight/screenshot of MFP/Cronometer food log when asking for advice
DON'T >eat refined sugars, they're terrible for you regardless of calorie count >eat processed foods, or at least try to avoid if possible >drink your calories. alcohol, soda, hot chocolate, fancy starbucks shit. forget it. >be a retard
I fucked up today. Had thai food for lunch. But I can make up for it with just having some cottage cheese and quark for dinner, right? ... Right?
Tyler King
I looked it up yesterday and I realized I had a problem on May 9th of 2017 so shortly after I joined /fat/. I was at 236 at the time eating out all the time and drinking three nights a week. I knew how to cook but just would order shit because it was easier. What I did cook wasn't healthy as it was just bad food cooked to my particular preferences of sauces and spices. I would get a 30 pack of bud light on Friday and a 12 pack of Yuengling on Sunday so 42 beers a week. I'm also a schizo so I'm on medication that makes me gain weight rapidly and kills the liver so it compounded with the drinking. I was pretty much without hope in life and a hedonist that didn't care if I died. I was chasing the next dopamine bump for years. I posted some anime clothes on /a/ and got absolutely roasted for wearing a size XL shirt. They're assholes but they're correct assholes. Up until that point I thought I was maybe 20 pounds overweight and wasn't like the fatties you would see at Walmart. That was the mental trap I was in. I was fat but no where near bad as other people. I didn't realize that didn't matter because while I wasn't as huge as them I was still huge. Started trying everything on /fat/. Tried keto. Dropped breads. Couldn't get rid of potatoes. Started calorie counting and that worked for a while. Bought a kitchen scale to portion control. 50 grams of potatoes was doable. Fell off of calorie counting. Started intermittent fasting. Never eating before 1pm. Mind you I was still drinking 42 beers a week during this. Got down to 192 through diet and lifting but got hopeless again and drank my way back up to 218. I would eat dinner sized lunches on top of dinner and drinking WAY too much. Blood work comes back for my psych. Can't even calculate my good cholesterol because my tryglycerides are so high. (cont)
Matthew Bell
My psych was worried and brought up drinking which she accepted as me coping until that point. She didn't like it but accepted it. I had to quit. That was last October. Went from 218 to 179.2 in about 4 months by not drinking and eating right and intermittent fasting turning into OMAD with plenty of tea. If I hit normal weight tomorrow it will be the first time in over 8 years. From my highest I've lost 57 pounds or as swimbro's chart would put it a fat Emperor penguin. I have the motivation to go even lower. I've never had abs in my entire life. I'm not stopping until I see them. After tomorrow that's the new goal. My limit will be 150 and if I don't see them by then I'm going on a clean bulk and cut. I'm going to make it.
Jack Martinez
if it fits your calories, you are forgiven.
Nathaniel Lopez
>Lost ~70lbs, from 240lbs, since last May >Still look like a fatty without my clothes ...fuck
You’re good m8, just eat light for dinner. My recovery meal for when I mess up lunch is 2 eggs with spinach added during cooking. Oh and franks hot sauce
Bentley Wilson
Good shit, man. Kicking the alcohol is enormous on top of losing so much weight. I hope you continue to find success and that it leads to greater happiness. Keep working hard.
Adrian Nelson
Thank you for reading my fuck huge posts and thank you for the kind words.
Christian Nguyen
>Swimbro's chart
Post plz
Luis Diaz
Pretty much everyone still looks fat until they're within 30-10 lbs of their proper weight, depending on how tall they are. Weight loss requires a ton of dedication to keep at it until you can really see it on your body.
Nathan Wood
Shit I have the old one but not the new one. I hope someone else has it. I can post the old one if you want. That says I lost a little over an air conditioner.
Dylan Moore
Glad to hear about your progress!!
Levi Baker
I know, I just hate my retarded fucking body. I'm starting to feel as though I've got to cut to 150lbs to actually look skinny. which could take up to half a year or more.
Carson Mitchell
Meant for
Connor Johnson
Do you feel better?
Alexander Sanchez
Thank you. It felt like forever but I'm doing this for the rest of my life.
Chase Rivera
In a weird way, I kind of hate myself after losing weight because I regret not doing it earlier. Losing 70lbs was unbelievably easy for me and I gave less of a shit in the past couple of months and even still I lost some weight. I'd feel better if I looked decent, but my body still looks like shit and I still got to cut even more despite it getting harder and harder to lose weight due to my reduced caloric maintenance. I used drop 10lbs a month, now I'm lucky if I drop 4lbs in a month. It's all just so fucking tiresome.
I’m still fat myself, so all I can really say is keep trying! How many calories do you average a day?
Ian Edwards
What does the x axis represent?
Bentley Barnes
woosh is building up
Anthony Rivera
does anybody here know how accurate is the navy body fat calculator
Gabriel Foster
Time (in months I think)
Daniel Turner
My diet is perfect on weekdays but bad on weekends because I'm a boring person with no hobbies that doesn't enjoy any new hobbies they try.
Jacob Butler
how do i cultivate discipline and remain consistent? im hot on this stuff for a few months at a time and completely self destruct. same in /fast/ ill be doing really well and think i can slack off. ive made the same mistakes so many times
Parker Baker
Dexa scan then calipers then Navy Body Fat caliper in terms of accuracy. You need equipment for a dexa scan and you have to do calipers just right which usually means getting someone with know how to do it. Navy Body Fat calculator can get you pretty close and you can do it at home pretty easily.
Sebastian Barnes
kay den, im getting pretty close to my goal but not sure how close, just wanted to check ty
Joseph Harris
but butter doesn't make you fat carbs make you fat mental illness and addiction can be reversed with a zero carb carnivorous diet there's literally no excuse to continue to willingly consume (((poison))) when the truth is readily available justmeat.co
Zachary Perry
It's going well. No cheating or skipped exercise days.
try reading or learn to play an instrument, write down your thoughts, anything to distract you from eating.
keep on pushing, my son.
Jaxon Smith
You need to stop thinking that you can slack off. Why haven't you learned after making that mistake so many times? Do more to hold yourself accountable, whether that means getting in the habit of weighing yourself every day, logging your calories more meticulously, recording your daily weight, setting a timeline for your weight loss, or something else.
Christian Johnson
keep pressing, brah. its within your reach the beers... the beers got me too
Thank you. Yeah the beer is all negative with no benefits. It's really important to only drink water, tea, or black coffee if you want to get anywhere.
Mason Wright
start no carbs july 4th. lose 30 pounds from july to september. go off the wagon and maintain around 225. now i'm trying this fasting thing since i have adderall now and it suppresses my appetite.
will i succeed?
Carson Morales
I’m still fat and I might not be in a position to give advice, but for me, what jerked me out of my slump was the realization that my health is at risk. Also, don’t do fasting. I tried that and it just made me feel like garbage. Skipping breakfast and eating around 2000 calories for lunch and dinner has helped me make the most progress. I just had to realize that this process takes time and there is no quick fix. I loved instant gratification so I always got mad when I didn’t make progress quickly. Getting over that made me better I think. I hope you can overcome your natural tendencies and do better.
Carter Fisher
Butter IS fat. Not sure but eating straight up fat doesn’t seem healthy.
Michael Green
youre damn right. maybe ill get a full length body mirror as a reminder or something along those lines
me too, bro. this is within our control
Bentley Russell
Hello /fat/, it's me again. I started to lose weight back in 2016, when I realized I had lost control of my life and was peaking at 300lbs. Got down to 230 which was the lowest I had been since college (2012). I was maintaining for a while but then I lost my way. Quit going to the gym, started to eat out more frequently, you know, the usual stuff we do... At the end of the last year, I stepped on the scale and saw 280lbs... I have started to get back into it (I quit smoking so I could return to the gym, stopped drinking soda completely, started to watch my portion control and going to start meal prepping again today) and I have currently lost 7lbs so far. It's not much to be proud of, but I am glad that I have started again and I am on my way to a healthier, happier me.
Henry Sullivan
keep going
Luke Cooper
It probably won’t work for many people who aren’t weird autists like me but I’ve gotten back into Jigsaw Puzzles
Colton Price
Time in months from august 2017 til now. Good going boys, keep it up!
Jose Sullivan
You got this
Aaron Walker
Whenever I mess up real bad, I just remind myself that I’d feel so much better if I eat right. Last weekend I was with my friends and ate a whole bag of chips with a tub of dip in one sitting. Not my proudest moment to be sure. But the next day I just had to forgive myself and continue eating right. I really think forgiveness is important when losing weight. If you dwell on what you did wrong, you’ll feel bad about it and perpetuate the cycle. I say “fuck it, I messed up but that’s not who I want to be anymore”. You guys can do it!
Anthony Mitchell
Somewhere around 1500-1800. calories . I used to eat 1300 calories, or less, in May-July and would drop weight like a madman. I don't have the same amount dedication as before but I so still lose some weight each month. But at the rate I'm going, if I want to be 150lbs to look decent, It may take like 8-12 months to achieve it.
Austin Jenkins
How tf did you reach 165 kg ? No offence user, just curious
Carter Peterson
I ate a surplus of roughly 225 calories a day for 8 years. I don't even like junk food or soda, just always ate the second helping I shouldn't have.
Xavier Price
Mirin your progress
Wyatt Phillips
Guys I need your opinions, so I weigh 98kg and am 1.80m tall. My new job means I walk a constant 12-15.000 steps per day. I want to eat at a 500 calorie deficit. How many calories does my steps burn? Should I substract that from my calories or should I just calculate my TDEE by selecting "sedentary desk job" or sometin like that?
Just calculate your TDEE as sedentary, eat 500 calories less than that and check in 2 weeks how much you've lost. Adjust accordingly. TDEE in general isn't an exact science, so you'll have to approximate and see how much you really burn. It might be more or less than the calculators tell you.
Noah Carter
wrong, excess calories make you fat. Regardless if they come from sugar, fat, protein, meat or broccoli.
Adam Smith
I started last week at 125kg, today weighed at 120kg... God bless water weight, goodamn. That shaved off a few weeks off my estimates.
Josiah Reyes
Use your sedentary TDEE and its probably going to be lower than most calculators tell you either way. at 1.80 and weight I would just say you should eat about 1400 cal to lose weight
Jeremiah Lopez
What app?
Dylan Campbell
Hey /fat/, 18 year old Zoomer here. I desperately want to start eating better but my mom only buys processed junk and she never cooks. What the fuck do I do? I don't currently have a job so buying my own food is out of the picture.
Having a job isn't that bad, you can buy all kinds of stuff you wanted before but couldn't afford.
Easton Long
No one can tell you if you will or will not succeed only you can determine that for yourself
Andrew Hernandez
>needing adderall to suppress appetite No I don't think you'll succeed in the long run. Do something that is more sustainable.
Jason Turner
Is De Novo Lipogenesis & TEF a meme?
Dietary fat has a very low thermic effect of food and is very easily stored as body fat - whereas carbohydrates and protein need to be broken down to acetyl-CoA and then converted into triglycerides - an expensive cost to the calories derived from carbohydrates and protein themselves (even in excess consumption of calories).
the scale hasnt been budging the past couple of days, I'm still doing everything as usual with 1500calories and cardio every other day.
I hope you guys have been taking progress pics because looking at how I looked when I started dieting is stopping me from getting discouraged, and the crazy thing is that wasnt even me at my biggest.
When the scale doesn't budge I just do a thorough recount of my calories taken in, then I can assure myself that based on biology I am burning fat(even if it's not showing on the scale).
Josiah Baker
I gained two pounds last week after losing 5 for two weeks back to back. I stopped eating rice so I swear to god if I don't weight less this week I'm taking a knife to that fucking pouch of fat in my gut.
Aiden Anderson
I know but for me personally I need that push from those pictures, I'm not changing anything other than adding some extra cardio tommorow if anything.
dont do that, count calories and move more to beat plateaus.
Wyatt Garcia
To this point I've been doing cardio at the gym everyday, and it's working relatively well for dropping pounds, but I want to start building a little bit of muscle. How many days a week should I be doing weight training in addition to my cardio? I was thinking 4 days per week.
Eli Bell
If I were you, I would reduce the cardio to 3-4 times a week and start with a basic 3 times a week lifting program. Rest is important, just so you don't burn out in the long run. If you really insist on doing cardio 7 days a week, do some brisk walks for cardio on 3 days, those are super low impact but still give a good benefit.
Also I wouldn't do more than 3 times a week lifting as a beginner. It's usually enough stimulus for muscle retention / gain, but over the time of your lifting career you eventually will need more volume, which means, you need to do more sets, more reps and longer rest periods in between. Those result in naturally longer workouts usually. That means, if you already on a 6 day per week plan, the only thing you can do is, be longer in the gym, while if you're only going 3 times a week, you can just go 4 times, keep the time spent at once the same and get more volume in.
Josiah Foster
>that under armor logo Can someone explain to me why I have such an irrational hatred of people who wear this shit brand? They're almost always boomers or preppy fuckbois.
>tfw I wanted to get "gym apparel" and stop wearing my shit clothes to the gym because I feel like I stand out compared to everyone else >what kind of clothes should I get? >how about under armor that's "gym apparel" right? >order a shirt, hooded sweatshirt, and a sweatshirt >come to Jow Forums >read this post Fuck my life.
Robert Jones
fuck steph curry fuck steph curry
Parker Fisher
fat fucks
Jose Collins
>chad adidas, nike, puma
>virgin ua, reebok, jordan
Xavier Nelson
oh god, I had another one of those dreams I think I was at a birthday party and I ate about 6 of these really chocolatey, gooey brownies, then I panicked like crazy, then I just said to myself "no, no, the damage is done, let's tally it up" and I wrote it down and it was like 8,000
why does my brain do this to me I can't even relax when I'm sleeping
Evan Rodriguez
>megachad cheap 2 dollar 100% cotton tshirts from walmart/target
Levi King
poorfag cope
Isaac Williams
Theres nothing wrong with UA. It's affordable and fuctional, and unless you're a /fa/ggot you really shouldn't give that much of a shit about what your exercise clothes look like.
5'11" and 190 lbs, starting StrongLifts (finished my second day ever), trying to eat 2000 cal a day to lose weight. This is the right track yes? Biggest problem is I live on a college campus in a flyover college town so I'm surrounded by junk food and friends are not very encouraging. No car means no easy way to get to grocery store. Got called a bitch for not ordering "Mama's Spaghetti Platter" at Johnny Carino's (which was 2850 calories). My legs also feel like jello, and I feel hungry all the fucking time despite having a bagel for breakfast, tuna salad sandwich for lunch, and chicken stir fry dinner.
Juan Hernandez
I lost an average kitchen sink, still want to lose another baby dairy cow calf
Julian Peterson
>quick glimpse >trump is 239 lbs
Is he really? I would've thought he was heavier.
Robert Thomas
It was publicised information from his doctor in 2018. He's probably lighter (or heavier) now.
Bentley Cruz
I'm pretty sure he is heavier, he's 6'3. I'd guess he's around 270-300
Zachary Rogers
Ye I would say around that as well if I had to guess. I'm 6'3 skinnyfat and look a lot lighter than him at 240, which is why it caught my eye given he's the closest on the list to my weight.
William Peterson
Maybe try upping your amount of vegetables at lunch? A salad might be a good combo to add to your sandwich with relatively low calorie repercussions. I know when I make stir fry I cook with a clove of garlic and a tablespoon of dried ginger, works well as an appetite suppressant. I even got a jar of prepeeled cloves from Wal-Mart, just mince it up and chuck it in, ginger is already prepared to be tossed in. Breakfast I have a bowl of greek yogurt with a 1/3 cup of granola with a pinch of cinnamon, it also tides me over for 3 up to 4 hours. I'm 6'3'' 284 lbs for reference
Jayden Phillips
>eat 1100 calories yesterday >only down 0.2 pounds
Fucking why?
Carson Perry
wat your body is running constantly, it doesn't reboot each day using information from yesterday, it's not an adding machine
Cooper Jones
Namaste fren, water/electrolyte fasting for 24 hrs so far, so for the FIRST time in way too damn long...nothing to confess. Feels good frens.
