>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. >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, hot chocolate, fancy starbucks shit. forget it. >be a retard
repost: is intermittent fasting safe and generally recommended? i've heard about prolonged water fasting but it seems retarded and unsafe but also doesnt even really help instill healthy habits in you. what does /fat/ thing about that as well.
i'm also not too sure how to feel about keto. right now my general guidline is to consume about 1800 calories a day in an 8 hour period, cutting out ALL sugar and trying to reduce carbs - and drinking only water, but there is much more i need to read about. i need to exercise too but im currently neet status (another aspect im working on changing) and theres not much room at all in my living space for me to work out.
Fuck anons I ate 4000 calories and I’m sweating from eating by stuffing lots of fried oily shit and I feel bad now It’s only 2pm right now which makes it worse What do anonss 5’10 285lbs
John Green
Nothing Just don't do it again, take that feeling of regret and sadness and remember it next time.
Punishing yourself to "justify" what you've done is never going to work, you'll just do it again and again and keep starving yourself the next day to "balance it out", but your body doesn't work like that.
It's fine, OMAD/"Fasting" is good for people that aren't "grazers" and prefer to feel full. When dieting it's hard to feel full, if you're used to eating 1500 calories twice a day to eating 300 4 times a day, it feels like you're barely even eating.
Keto is a meme, every diet works the same way, you exercise and eat at a caloric deficit, the best diet is just the one that you can stick to.
And you can work out anywhere, all you need is enough room to do pushups and that means you can do basically all bodyweight exercises, but preferably join a gym instead of wasting money on games, alcohol, smoking or whatever useless hobby you may have.
Does anyone have some advice for talking yourself down from a craving? Like, I do so well for a few days and then I crave...and I want it so bad, even though I have plenty of food at home. I wanna figure out a system to stop myself from caving, be it eating vegetables, drinking water/tea/coffee, or whatever.
I'm getting back into shape, I'm at 220 6'1 right now. I do 15 miles on a treadmill every week tues-thurs-sun and lose usually 1-2 lbs each time I go. My question is should I push it further like to 18 miles? Is it healthy at my weight even though I only started 3 weeks ago? I shaved off like 6 minutes so far, I can do 5miles in 64 minutes. Sorry if it's a dumb question, but it feels exhausting after 5 miles, but sometimes I feel like I should keep going. I know 2 years ago I experienced, my first runners high, I think its called? I felt like I could stay on the same speed for hours. Now I have to drop it down every 1-5 minutes for a 1-2 minute cool-down. The first mile, I can usually run in 12 minutes with no slowing down... Is it just a mind thing because it almost feels impossible to do a half mile when I'm half way through the workout with no slowing down in between, unless I take a 5+minute cool-down, which I don't want to do. How do I get over this? Should I just improve my speed or run more miles?
Blake Bennett
Under 100kg for the first time in years Happy days
Jordan Phillips
I lost 40 kilos and got skin removal surgery 2 years ago. Since then ive been creeping back up until ive now gained 10 kg of mostly fat. My work makes me stress eat and i do retarded cheat days and party too hard. i just want to lose the fat again. i feel like ass.
Does /fat/ have any non-anonymous circlejerks like discord? I need some fellow fatty friends to keep myself accountable but I'm too far gone to interact with normal people.
Cameron Morris
If you need other people, you'll never make it. End of the day it's all on you and the sweat you put in.
What happens when you do make it to your goal weight? Are you just to browse weight loss forums forever because you need other people to keep you accountable?
Lucas Lewis
I will also definitely never make it if I just abandon all things that make it easier because they may or may not work in the distant future.
Brayden Fisher
Never gonna make it with that mindset.
Cooper Cook
People who are capable of abandoning every little aid all at once after a lifetime of failure would never have become fat to begin with. You're making it more difficult than it should be.
Samuel Lee
No that's it.if you can't rely on yourself you will get fat again. You need to change.
Gabriel Reyes
How many calories does COOOOOOMING consume?
Eli Adams
Change is a process. If you think you can abandon all earthly pleasure and human behaviors forever because that's the only way to 'make it' then you will most definitely not make it. There is nothing wrong with having support.
Gavin Thomas
this is almost guaranteed bullshit but give it a try and see what happens
Currently cutting. I buy the same stuff every week, and eat the same things. I've being doing this since january, and I am steadily losing fat. Good.
But today I did the math, and I consume an average of 1275 kcal every day (106g proteins).
According to every tdee-500 calculator, I'm eating way to little, I should eat around 1900 kcal. Should I be scared to enter starvation mode? Should I ignore it since it's working?
it's: 5.25x shake (3/4 of a week) 2x guac 3x insalata 2x something from the first block on the right 1x pizza 6 (not 7) from the following: 3x hamburger 2x eggs 2x pasta with salmon
After avoiding jew food for about 5 days I gave in last night and ate a packet of biscuits. People consider me slim now so I'm finding it difficult to avoid treating myself. Granted, I'm for the most part sticking to my IF and Low carb but there's maybe 2-3 days a month I indulge in old habits.
Today I'm just going to eat 3 pieces of fruit and 3 protein shakes spread out the day. Will probably close my eating window at 5pm. I don't normally do this shit and just go on as normal but I'm a little extra disappointed in myself this time around.
Forgive me, FATher.
Jack Rivera
gonna get a bagel today and not even feel bad about it
well I'm gonna try at least the last two times I went shopping I couldn't find any
Carson Sanchez
I fucking love rice, anons
Matthew Smith
[sits down somehow without bending at knee or hip]
I'm sick and have been skipping workouts and eating carbs. Send me strength
Connor Rivera
Hi fat fuck here, not actually here for Jow Forums advice but hope i can get some help. Just noticed a bump a bit above my knees on the outer side of my leg that when im sitting on a chair or standing up isn't very pronounced and fairly soft but when i straighten them out while sitting or squat get quite pronounced and harden up, being a retard im not sure if they are muscles i haven't noticed before or ive got something wrong so will probs see a gp.
Chase Cox
I ask myself 3 questions before I eat: 1. Am I really hungry, or just bored/thirsty/frustrated? 2. Does what I'm eating help me achieve my goals? 3. Is there a healthy alternative I could eat instead? Try doing this in order >drink a bottle of water >accomplish at least one task >try and find a better snack >remember your goals/look in the mirror >log the calories
Joseph Mitchell
It's fucking happening /fat/bros, i used to be fat as fuck and then i found this thread and dropped 31kg. I still look like shit but i got surgery scheduled for my knee and i can finally do exercise and lift after that!!!!
>every diet works the same way Never listen to people like this. They are decades behind on their knowledge of obesity. They've probably never read a book in their lives. Everything they know is from Coca-Cola commercials.
In fact just ignore this thread completely. It's all fat people dragging other fat people down with their stupid fatlogic.
im on 1000 cal a day, and im gaining 200g per day since 3 days. dammi, im scared.
should i go for a bigger deficit? o is normal?
Kayden Johnson
who the fuck is Glut Tony
Jayden Adams
Me
Josiah Hall
Patience. As long as you're below maintenance you're doing it right.
William Powell
upped from a steeper deficit?
Gavin Hall
Keep going Maurizio. There is no such thing as starvation mode.
Jaxon Smith
ops, I left some stuff in italian
thanks.
Kevin Sanders
Thanks^^ I was at a bmi of 28 and bodyfat of probably 40%, im now actually a bit underweight and around 10% bodyfat.
James Nelson
How long until I stop sweating excessively what weight?
Currently down from 233lbs to 219 and I have a drinking problem, I haven't drank since saturday
Alexander Ramirez
>Was just offered a teacake >Turned it down >Was just offered a digestive biscuit >Took one >Just one
71 fucking calories
James Perry
Do they know you are trying to lose weight?
Everyone around me keep offering me shit, my mother is the worst with her fat fucking lazy ass
Isaac Collins
toasted teacake sounds amazing right now
Tyler Carter
That sucks
I'm not exactly broadcasting it
Wasn't worth it but it's not the end of the world, I've had lunch and I have 980 left for the day
Gabriel Rodriguez
who is this
t. cumbrain
Cameron Reyes
i need a new mattress the one I got is a memory foam but it has the indentation of my former fatass embedded into it I can feel the fucking bed frame underneath me
Eli Bennett
Thin people can have excessive sweating as well, not necessarily a weight issue.
Caleb Rogers
T U N N O C K S
Hudson Powell
lot of vegetables in diet >still only 10% of DRI of fiber
where the fuck I get rest
Josiah Hall
try chia seeds
Angel Rogers
>deliberately eating fibre You're going to give yourself haemorrhoids.
Had breakfast with the family at one of my favorite places. Two eggs Benedict with a full burger serving of corn beef hash on an English muffin, and a side of home fries. AND I ATE IT ALL.
thanks I regret it, it looks like I'm signaling bbc even though its not a spade. any ideas to add to it to make it look cool?
Colton Thomas
To be honest bro. You don't look incredibly bad. But you can be better. Read the fuckin sticky
Leo Powell
No because I'm not a degenerate that's into tattoos, your mistake, your problem.
Juan Ross
Have fun not making it
Sebastian Sanchez
Yeah. Go full carnivore.
Juan Foster
>slack off hard on working out for two weeks >eat like shit all weekend >weight down two pounds and skinfold measurements also down Don’t worry anons, after a certain point it does get easier. If I had done this two months ago, I’d be back UP two pounds. Your body will get better. Just fuckin’ keep at it, and don’t let yourself find out that it’s getting easier like I did. Never fucking stop.
*pssssst* Don’t listen to these assholes, just eat a balanced diet and focus on losing weight. Don’t fall for the meme diets they’re pushing.
Jackson Kelly
>go to a party >Everyone is impressed with how much I've lost >Get a girl's number >None of this matters cause when I wake up in the morning there's still a fatass in the mirror I've come so far but have so so far yet to go.
Andrew Wright
6’ 176, formerly 205 here broh. 25% caloric cut, 30 minutes of intense cardiovascular conditioning six days a week. I ain’t where I wanna be yet, but I’m close. You can be too. Come with me if you want to lift.
Hunter Cook
thanks man. That helps.
Ryan Johnson
what body fat % at 6' 176?
Michael Johnson
I've started creeping back into the soda. It's fucking stupid how entrenched it can get. I've also started doing bodyweight pushups because I realised that although I'm getting good at bench I still struggle lots with pushups which just can't be left as it is
Justin Mitchell
Not really sure. According to scooby’s workshop, I’m about 8%. 161.8 lean body mass is what it estimates.
Michael Thompson
Anons messing with you, yes fiber is good. I eat (on average) 20g a day and am well regulated, some people do twice that and are just fine as well. Our bodies handle it differently, if 10g is all you need then thats okay
Nathaniel Jenkins
nice. got any pics?
Logan Roberts
Having someone take the journey with you can help. It keeps you accountable I a way. And they can help you realize when you’re doing something dumb that may be bad for you or cause you to backslide. There was a night my wife got hungry and started eating cottage cheese after working out. She had the big container. I took it out of her hands, scooped some into a smaller bowl, and gave her the smaller bowl. And she s done the same for me. We went to this fancy Mexican place one night for a birthday party. I started eating chips, and she pointed out I was starting to go down the road of munching/boring myself on chips. It helped me to put down the chips. Yeah, you should have the strength to make it on your own, cause at the end of the day, you choose what to eat and how much. But it sure is nice to have someone there to help.
Caleb Torres
>"today i won't fail my diet" >ate 5 monster cookies from hyvee after breakfast >it's only noon fuck me
According to SWC, you have “good lighting” abs from 6-10%, which I’d say I have. I dunno, I’m still skeptical though. I’m just happy I’m making progress.
400 lbs user here. 336 is my lowest, hit that 2 days ago. Down from 460. Thats 125 lbs since February.
Picked up an every other day routine in my home gym: Bench, Incline Hammer Dumbell Curls, stationary bike, O.H.P, and curls with EZ curl bar.
Haven't slept in a week, but i just assume thats the jews trying to break me so i skip a day. Not gonna happen, and melatonin does fuck all.
Anyways, thats my update. Ill post again with im under 310.
Christian Fisher
>SWC SWS*. Whatever.
Landon Long
lol dude you are closer to 15% than you are to 8. you also have no muscle. get your ass to the gym
Nolan Perry
Wadaya think I’m here for, shitdick?
Elijah Ward
Caffeine has worked wonders for appetite suppression for me, but what am I supposed to do at night? If I get caffed up I can’t fall asleep, and nighttime also happens to be the time when I’m most prone to snacking on junk
Cameron Ortiz
just don't eat lmao
Connor Diaz
I’m pretty much right on track, lift-wise also. Right now I’m just lifting so I don’t look like Mister Bones once I get properly low body fat. My legs are ahead, but of course my legs have ALWAYS been ahead. Hell, that’s probably where most of that lean body mass is.
I can't do low carb, I know I should and it would extend weight loss, but I'm counting my calories and losing weight. I just love potatoes and other carbs too much.
Austin Bell
Has anyone even looked better from losing weight here?
As 9 months into losing weight and I feel more self conscious. Like my BMI is 28 now and I lost 60 lbs, but I'm more conscious now of my looks.
I feel I look ugly, when last year ago I didn't care.
Only 40 lbs left to go.
Started to look at people who have transformed their body. Jared Leto, Teddyxander being a good example of people who went from ugly to handsome.
The problem is when some of you guys posts your update you still look ugly. I'm guessing it lack of lifting.
