>Who is /fat/ for? For stout surplus sorcerers who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first? 1. Read https://physiqonomics.com/fat-loss/ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy 3. Calculate your TDEE: https://www.sailrabbit.com/bmr/ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high. 4. Plan your weight loss: https://www.losertown.org/eats/cal.php 5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).
>Now what? Count calories, all of them. Eat about 500-1000 less calories than your TDEE. Buy scales, be accurate. Learn to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 0.72g per pound of goal lean body mass. Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks. Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat. Drink more water. Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T Eat refined sugars, they're terrible for you regardless of calories. Eat processed foods. Drink your calories (alcohol, soda, Starbucks). Freak out over a weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself.
>>77318540 i'm not 310 but i can sympathize why it happens, usually when you're fat, especially at that level, your mental and self esteem are at an all time low, and people tend to use food as a source of stress management, so it creates a cycle of eating due to the stress of being fat -> staying fat creates stress i dont think the majority of people at that weight are sitting down at dinner while mentally thinking "i am going to willingly eat 3500 calories in this single meal", usually the meal is just attributed to dopamine
Going very low carb for a few days is honestly such a motivation booster. I was stuck on my lowest weight for a big while (around 78kg for 168 cm of height) and just by almost going on keto I reached 75.9kg, which is my lowest weight since I was 14, probably. I feel like shit, but it feels tremendously good. I might go back to eating carbs today, though.
>>77318618 I do it once every few weeks just to drain my glycogen levels. It’s really easy to get stuck in a loop where your body refuses to drain its excess water through piss thanks to high sodium & carbs
>>77318623 Water retention plateau hadn't been the case for me. I haven't been dieting recently, just mentally minding the calories I've eaten on a day (without much rigor) and trying to eat a decent amount of protein daily. I'm pretty sure you don't have to mind your water retention and if you keep dieting like normal it will just go away, but nothing keeps you from restricting carbs for a while too.
>>77318623 >water retention plateu Are you a male? Males don't retain considerable water after the first flush UNLESS they are eating too much sodium, eat shit carbs (refined sugars and flours) or have hormonal issues. Drink plenty of water as well, cells stop holding resources that they consider plentiful
>go into deficit again some 3 weeks ago >scale won't budge, can't tell any trend in the noise >tape measure won't budge either >abs mysteriously steadily gaining definition despite this there is no longer any correlation between my calorie intake, weight and physique only chaos
>>77319101 That's embarrassing anon. Not only are you downing 700ml (who the fuck actually uses cl?) in a single day but you're doing it on an empty stomach. Get some standards for yourself, that shit is disgusting.
>>77319174 Are you trying to say you eat your 1800 calorie or whatever omad, THEN drink a whole bottle of whiskey? The "empty calories" are still calories anon, they still count, and they are the worst kind of calories. You might as well just drink cooking oil with your meal.
Alcohol in that amount fucks up your hormone balance, plus all the other nice add-on effects heavy drinking brings. A sick body isn't the best vessel for weight loss. You could pray on getting some form of cancer, that'll surely make you lose weight.
>>77319186 i hope so. i don't have a habit of eating while drinking anyway.
>>77319188 yeah. i eat normal food, and then about 4 hours later i start drinking and drink for like 8 hours straight. i don't eat anything while drinking. just once a week.
>>77319174 Makes me sad but now I realise why there are so many obese people, they really just don't know any better. Even when trying. What country are you from anon?
>215lbs at 5'11 >planning on losing 15lbs more >xl is way too baggy in the stomach >L is too tight ive been lifting for 7 years so pretty muscular. I have no idea what to grab for t shirts
>>77319174 Empty calories just means they don't come with nutrition. It's still energy that you have to burn and gets converted to fat if you don't. It's just the worst kind of energy because it doesn't bring anything of value with it.
>>77319217 Well anon, I got off booze and then I got fit. It's tough to do both at the same time. But everyone is different. The trick is rerouting how you get your dopamine. And I can't really explain to you how to do that. It takes self knowledge. You have to hack your brain. Like if you have ocd, you can use that in your favor. By hitting macros it starts satisfying OCD tendencies and you start getting dopamine from it.
>>77319217 Fuck alcohol. It's disgusting, tastes like shit, expensive, makes you fat, etc etc. Being drunk doesn't even feel good. Just drink diet soda as your shitty cope.
>>77319217 >fuck this life. i fucking hate this life. every cope is bad. After drinking more or less consistently for about 25 years, I just put the bottle down. And I had way more than 70cl of whiskey per week.
>>77319229 Amazon mostly. Grabbed a bunch of columbia and nike t shirts and currently are at the tailor getting fixed so I can wear them. Appreciate the recommendations
I have this skinny colleague at work who would always be snacking on shit, like chips and sweets, all day long. I used to ask him how he never got fat and he would say it was just how he's built. Anyway, was speaking to his wife at a gathering and apparently he just doesn't eat outside of work..like he doesn't eat at all, no normal food either. Skinny people are lying to us
>>77319340 >Skinny people are lying to us Yes. Spend time with them and you quickly see how their "I eat all the time and I don't gain any weight!" is really "I graze on snacks during a very small window and then have like 10% of my actual meal and throw it away."
>>77319340 >Skinny people are lying to us no. he just doesn't feel like eating when he is not eating at home. he has a functional hormonal/whatever system.
>>77319531 It depends per-person, everyone has their own range they "naturally" sleep at. Anecdotally, I find it easier to eat less when I have had more sleep.
>>77319412 I need to be bullied, it helps keep me accountable. Its not like its a personal address or their real name, its an assumed name they came up with on an anonymous image board, I think its totally fair to call out fellow fatties who are losing their way. I would expect the same if I were gaining that much weight.
>>77319620 Actually, by stopping drinking and getting into shape, he is taking a serious risk that she may decide to come back. Not before though. Never before. Only after you have 1000 better options and lots of money.
>huge deficit for weeks + rolling 48h/72h fasts >weight falling off >indulge a little over the weekend >3,300calories on Saturday >1,500 calories on Sunday >up 10lbs over those 2 days fuck this i'm so tired of this shit
>>77319702 >indulge a little on a weight loss >2400 average per day bro that's not "I drank a extra coke"...
real talk though, the "up 10 pounds over those 2 days" is bs, most of it is carb/salt weight, you'll be fine. I came out of my Japan trip gaining a extra 14 pounds (2 weeks) and I lost 10 pounds within 3 days of coming back.
>>77319239 Not my fault I gain 30lbs off of one potatoe chip while everyone else gets to eat their fill and stay lite as a feather... imagine what it would be like to feel the pain of starvation constantly while also having society boxing you into self-hatred just because your body size.