/fat/ - Söy Edition

Who is /fat/ for?
For dough elementals who want to better themselves through meaningful hard-work, strategy, and dedication.

>Why hasn't my weight gone down for 3+ days?
If you're on a deficit, water weight. Plateaus can last up to 3 weeks.
>This is not QTDDTOT, use that thread for questions not about fat loss.
>Read the Jow Forums sticky (you should have already but it covers the basics of diet and exercise)
liamrosen.com/fitness.html
>Calculate your Body Fat Percentage
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your BMI
nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com/bmr/ (complex)
fitnessfrog.com/calculators/tdee-calculator.html (simple)
>Plan your weight loss week by week
losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal or Cronometer. Best on smartphones
myfitnesspal.com (better for packaged food)
cronometer.com (better for generic food/tracking micronutrients)

DO
>count calories, all of them
>calculate your TDEE at sedentary. It will save you a whole meal's worth of calories
>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, fancy starbucks shit. forget it
>be a retard

Previous thread

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confess yo sins, nigga

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I had of very recently devoured two entire buckets of hot crispy fried chicken with sauce.
YO I ATE 2 MUHFUGGIN BUCKITS OF KFC MY NIGGA LMAO WITH DIP N SHIT YOU KNOW IM SAYIN CUH

>Toddler didn't finish her breakfast
>Ate the leftovers instead of throwing in the bin
>Logged 1 x Weetabix in MFP

Shouldn't have deleted this post.

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Almost there. Thanks /fat/!
Post your graphs.

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I literally can't lose weight, it's so fucking over for me. I don't gain it either though, I'm stuck at exactly 120 kilos.

Tell us more about your diet.

I ate 50g of Pringles yesterday, 250 calories of chocolate milk, and a small pizza from Pizza Hut with some plain garlic bread. Oh and I think a big plate of rice with beans and stuff.

I don't even have a meme to hand to respond to this