>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
Threadly reminder that "the woosh" isn't a real thing
Colton Davis
I am the woosh.
Luke Ross
anyone got any data on water retention? id like to understand it more
Cooper Jones
>start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners! That's not true.
Austin Evans
Aside from eating at a deficit, why aren't you supplementing Yohimbine HCL? Stimulant, appetite suppressant and proven to increase fat burning (however marginally). No shill but I've definitely seen a difference using it to just CICO and exercise.
Dominic Rivera
Does anyone else plan binge days?
Jose Reyes
anyone here fat but had many successful diets where they got 80% of the way to their goal but gained back much of the weight
in my case the diets where heavy on muscle loss so now I'm basically look maximally shit
James Allen
no i plan months of low calorie controlled foods. this isnt a fucking game. i want to get to my goal as quickly as possible.
Caleb Butler
Diets are fucking stupid just slowly change your eating habits over time never exceeding your daily caloric needs that way you can maintain it for life and not fail and go full fat ass again.
Luke Clark
I think people think diets are some sort of punishment that's meant to cause them harm, rather than something that's just a tool to get their health to where they want it to be. All they can think about is FOMO (fear of missing out on eating different foods whenever they want) rather than the rewards to their physical and mental health
I'd sacrifice all food forever if I could have the body and mind I wanted. Instead I only have to sacrifice some food sometimes and I'll get a really good body and a pretty healthy mind, certainly better than 90% of the population at least.
To the extent that I planned around Christmas. That's about it.
Blake Allen
How so? >Lift weights. >Eat protein relative to your lardass mass, but stay under maintenance. >Lose weight, but the protein helps turn some of that fat lost into muscle mass gained.
Isaiah Ward
I said diet but what I meant was caloric deficit
either way you are right about needing to get good sustainable habits
Austin Ward
>anyone here fat but had many successful diets where they got 80% of the way to their goal but gained back much of the weight Yes. Although it'd usually be due to something else entirely, not because "eating less and exercising more" suddenly stopped working or whatever.
>Diet/exercise down >Lose job and apartment/develop drinking problem/stress eat over life crumbling etc etc Even then it took a solid year to yo-yo back to the starting point. Repeat several times, I'm on like my fourth major weight loss attempt and getting to the end point. Life is a nightmare.
Lucas Bennett
Skipping my lifting today. My garage is literally subzero.
Isaiah Butler
>protein helps turn fat lost into muscle mass 1. That's not how it works. Fat can't "turn into muscle". Muscle need protein to grow. 2. Your body consumes the most readily available calories, i.e. those proteins you just ate, before fat reserves.
Nathaniel Taylor
so is my basement, I went down there anyways, get your fat ass moving.
Leo White
Has anyone here ever gone from obese to normal and actually let themselves get back to obese? I can understand yoyoers who lose some of the weight and gain it back, but the thought of ever letting myself go after actually making it just does not compute. I'm completely done being the fat fuck that I've been for my whole life.
Jaxson Barnes
>calculate tdee >Eat at a deficit of 1000 cals >Lose weight >Recalculate >Eating as I'm currently doing should still lose weight >Stalled for two weeks The fuck is going on?
>when you chew the gum so much it becomes flavourless blutack
Juan Martinez
This is my biggest fear because of what I read about fat cells being there forever even after you make it, doesn’t take a lot to blow up to a full whale again with then if you are not careful. There’s a fitness dude on YouTube who went from ripped to fat as fuck and back to ripped just to prove it could be done.
Jacob Lee
Well you went from normal to obese to begin with, I take it that didn't involve mentally healthy or reasonable decisions.
A water retention summary needs to be added to the OP imho.
Jeremiah Sullivan
>then you bite your cheek after mindlessly chewing for so long I chewed way more gum when I was fatter than I do now. I drink more water now instead.
Landon Brown
You better be taking measurements user because that is normal to stall. Most people weight themselves daily so they can get an accurate readings over time and they put the info on graphs they can see and all of the people who have made it from fat to fit have a lot of stalls and spikes in their graphs it’s just how the body works keep at it.
Daniel Campbell
Anyone have a KETO guide?
Nolan Garcia
unironically r*ddit has the best guides and community, if you can stand the tyrannical hugbox Worked well for me, but I left as soon as I could, which basically is when you've lost a chunk and have good diet and grocery habits. It's only good for small, niche communities
Ryan Russell
Extremely informative article, thank you user.
Although I think I'll ignore the advice at the end and just stick to my massive deficit and 15 hours of cardio a week. Body can't hold onto those water cells forever.
Grayson Robinson
Yeah I agree. Just laugh it off when you hit a plateau. If you get really annoyed double check your measurements to work out the correct TDEE and calories. If they're on point, you're just a big ball of water and the fat's still disappearing.
Jaxon Gray
>was fat >tried dieting >didn't work >got sick of it >got depressed >lost 40 lbs by lying on bed all day >finally thin >kinda skinnyfat >eat properly >start working out >2 months pass >still no gf (too autistic and loner) >can't even handle girls advantages >eventually get depressed again >gain weight >go back to being fat
h-ha ha... At-t least I know how to lose weight, r-right?
Ayden Parker
don't skip exercise all together, thats how you build bad habits, do something else instead.
Logan Murphy
went from slightly obese to almost normal weight to obese to now slightly overweight. I'm not gonna get complacent again this time.
Bentley Allen
>make fitness gains >make no social gains Social gains is way harder I can't seem to grasp it
Liam Anderson
My cardio is walking around my bedroom for hours while tv shows, movies, or youtube plays.
Josiah King
Hey there /fat/, I'm a European whitey that just so happens to leave to Cambodia for 6 weeks in one day time (it's for work, I'm a consultant there, won't get into the details since that is not what my post is about)
But HOW do I lose weight when I'm there? I'm completely unfamiliar with the food plus I heard much of it is fried or fat, especially to attract tourists.
How do I prevent not becoming even fatter in these 6 weeks in an unfamiliar country and culture and not lose all my diet gains?
There's a big difference between becoming obese while ignorant of how to manage your weight (i.e. during your childhood when you don't control your own access to food and excercise), and becoming obese again after being a miserable fatass who learned how to manage their weight and worked hard for long enough to change their habits in order to lose the weight.
Anthony Cook
How often should I be weighing myself? Everyday sounds exhausting.
Lincoln Roberts
yeah that 1 minute a day is really exhaustinh
Dominic Phillips
Once a week is fine.
Jordan Wright
it's a 50/50 split here between daily and weekly so just do weekly
Charles Russell
Well, stick to "whole foods" like fruits, veggies. Ask a lot of questions. Eventually someone is bound to know a language you speak. And look up common foods in your area If all else fails, find a market, cook yourself
Carson Hughes
Otherwise I can still eat garbage and hope to pick up a stomach bug that forces me to starve and shit out my intestines
Daniel Davis
How the fuck do you cope with hunger? It's the strongest feeling I know, stronger than pain, being horny or drugged I am born to consume, non stop REEEEEEEEEEEEEEEEEEEE
I have this problem and I solve it with fasting If I go 3 or 4 days without food I feel pleasantly full after just a bowl of soup and some veggies Unfortunately if I keep eating every day the hunger slowly makes its way back until it's back to being the only thing I can think about Not even OMAD helps, I have to go 48 hours or more for the feeling to subside
Went from 6'0" 220 fattie to 180 skinnyfat. Got into fitness, lost 15 lbs, rebuilt it leaner (back to 180), fell off, floated up to 190, got hardcore, zero sugar clean bulked to 210, cut to a pretty lean and fit 180. That took a little over two years. Then I started college, completely fell off, and am back up to 225. Just now starting to get back into it a little over two years later.
Caleb Lopez
Two mishaps this week are making me feel like I will never make it. Going to aim for a 48 hour fast to put me back on track. One of the hardest parts about losing weight is the psychological/emotional baggage attached to it. I can be doing fine but one bad day and I just completely commit diet suicide.
Zachary Turner
No, I plan for cheat meals in advance (like when I know a birthday is coming up) but that's all. Even then, when I eat the cheat meal I try not to go off the deep end. For example, with pizza I may have a slice or two opposed to 4-6 slices.
John Richardson
I got back to lifting after taking two scheduled days off. If I'm miserable whether I'm lifting or not, I should be lifting. I gotta make it.
Caleb Price
How much do I need to worry about lean muscle wasting if I continue to eat [lean bodyweight]g of protien a day and do cardio, but don't lift? The hotter it gets in my location, the harder it's going to be to lift consistently.
Christopher Clark
youll lose muscle if you dont use it, thats normal atrophy.
im in australia where its the hottest place on the planet, and im still lifting 3x a week by reading the weather guide and choosing the 3 coolest days.
also lifting in the morning when its coolest, or at night when its coolest.
Isaac Smith
it ain't my fault that I'm out here gettin' loose gotta blame it on my juice, baby
For TDEE shit should I just click no exercise even if I’m doing stronglifts? Because with fitnessfrog, if I even click the lightest exercise setting TDEE-500 = 2200 cal and that’s really fucking high seeming for dieting. My favorite hobby is cooking so I can’t fast. Hunger and desire to eat is a big problem. I once failed and ate 10 bananas because I was hungry.
Eli Foster
Ngmi
Brayden Rogers
thanks, yeah I don't mind it much for the most part. I don't really need better "resolution" than half a pound anyway. it'd be nice I guess and more accurate for daily measurements but it's not my biggest concern at the end of the day. my starting weight was 260 lbs. anyway and at that point being able to measure "tenths of a pound" was not even close to being a concern for me since I had so much to lose lol. so yeah, I just stuck with the shitty scale.
Angel Brooks
Pretty nice progress. At 160 you should probably stop and be eating at maintenance/slight surplus to build muscle. You're already skinny bro, you've made it out of /fat/, now have to become Jow Forums.
Ryder Anderson
>For TDEE shit should I just click no exercise even if I’m doing stronglifts?
yeah, the lower TDEE the lower your calorie input and the higher your weight loss
But out of curiosity, is it even remotely accurate? Like I'm 5'11 180, TDEE is 2300 for "no exercise" and for "1-3 times a week" is 2700. Those are pretty damn far apart and I have no idea how I ever gained weight at fucking TDEE of 2300.
Aaron Howard
I usually take my parents out to eat on Saturdays (They know I’m trying to lose weight so we discuss where we go in advance so I can plan what I eat) - I tend eat a little under to account for any discrepancies and sometimes go OMAD that day
This Saturday they want to go to a Chinese Buffet, so I can’t look up exact calories, but pic related is my tentative plan for the session
I have a limit of around 2500 (currently huge, 355 @ 5’10” so my TDEE is roughly 3500)
Anything look wrong in my counts, recommendations of things to cut or add to the list? I am willing to look into any suggestions, and they also have a salad bar, will explore that option once I am there as well
Protein is roughly 193 mainly from the Teriyaki (~42g per stick so 168) and Black Pepper Chicken (~25g)
Justin Taylor
all good. ~200g protein is more than enough for any human.
Sebastian Rogers
How familiar are you with the actual caloric values of the food you eat, and how much you eat? You might be surprised if you start actually following food labels, learning the calorie values and serving sizes of the things you eat, and seeing how they add up. It's really fucking easy to rack up calories when eating processed foods, foods cooked in fats, and portion-control nightmares like anything you blindly serve into a bowl.
Christian Cook
While its good that you take your parents out, I'd reccomend to make it easier on yourself and not take them to a buffet, and they should understand why easily. Removing temptation and changing your routines for good are every bit as important as losing the weight, and buffets are usually very bad news.
Yea we usually don’t go to Buffets, only reason we are this time is because they are going to be busy with their church stuff from around 7am - 7pm (although with lunch break) so they know they’ll be tired and not want to wait around for service or takeout - but you’re right, buffets should be avoided
Isaac Ramirez
haven't left brother, we're all going to make it
Caleb Hill
...please come back home
[spoiler]mid 2000s music kino[/spoiler]
Michael Morales
I still have a belly dude, lmao. But thank, appreciated.
Joshua Gray
awesome work my man. height?
Liam Hernandez
You look like its mostly loose skin.
160 is already a kinda low weight for a man unless you're like 5'1. You shouldnt overdo it bro.
Oh you are actually kind of a manlet, you can lose a few more then, but even so you'd probably do better with gaining muscle rather than losing more.
160 puts me almost at underweight so instinctively felt very wrong.
Nathaniel Cruz
Height: 6' 1" SW: 234 lb CW: 207 lb About to hit the four month mark on my gym streak. Definitely gonna make it
Brody Perry
>getting dress shirts >couldnt try at the store >try at home >one wont fit around the gut FUCK I HATE BEING A FATASS
Dylan Sanchez
Hate the fat, not the you, my brother
Mason Peterson
soon as you start dietting you become much more conscious of all the food advertising and how ridiculous it is
but when you're '''''normal'''' you don't even notice it it's so ubiquitous
Adrian Lee
its crazy how much takeaway and snacks are out there. On my high road there are 2 mcdonalds, 3 subways, a KFC, Burger King, and multiple kebab and small fried chicken shops. all along a 1/2 mile road.
Christopher Turner
try tea no sugar
Colton Gray
I thought daily weighing was bad due to water weight fluctuations?
Justin Peterson
People who do it daily like me usually do it so they can compare each day with the same day a week ago or x number of days ago.
Jack Lopez
when i'm not dieting I just see it as convenient easy food. more like convenient easy feels/dopamine. fuck that now and forever. i'll be one of those annoying diet autists for life. i'd rather be a hated instagram model than be depressed and fat.
Eli Long
just accept you'll have fluctations, no big deal. i like to have the daily reminder of what i'm doing and where i'm at.
