I need help

1. Fat loss requires a calorie deficit. If you aren't losing fat, you are eating too much. This is not negotiable. This doesn't mean eat less though.

2. Almost everyone severely overestimates how much they eat. Counting calories is not optional for anyone remotely serious about fat loss.

3. Sounds like you've been overworking for too long, your hormone balance is probably shit, and your metabolism has likely crashed.

Take 2 weeks off and eat at maintenance or slightly over to reset your metabolism. Also eat foods that make you feel good, eg ice cream every day.

Start counting calories, figure out your maintenance level, subtract 10-20% of that from how much you eat per day. Whether that % comes from eating fewer calories, or burning calories from running is irrelevant.

Also keep in mind excessive cardio should be kept for when you don't want to reduce your calories any further (ie keeping 3 meals a day rather than 2). Your body adapts quickly to cardio and it will eventually wreck your metabolism and you will plateau.

I speak from experience. For 3 months i ran on the treadmill for 1 hour a day, 6 days a week. By the end i was eating 1800 calories and running for an hour a day, and i wasn't losing weight. I learned the hard way that cardio is not great for prolonged weight loss. By that point i lost 30 pounds. I then took a 2 week break and ate around 2200 calories a day, including ice cream and other snacks. Once i returned, i dropped cardio, and ate 1750 calories a day, and lost 20 pounds over the next 2 months.

If you plateau from eating too little and running too much the only thing you can do is stop and let your body recover. And remember, cardio is ONLY to let you eat MORE, not less.

If you want some cardio that actually is beneficial for your body (running for weight loss actually does a lot of damage and stress on your body), try rowing. It will build muscle, burn a ton of calories, and it is very low impact.

Counting calories isn't difficult. Use myfitnesspal and track *everything* you eat. Only drink water. If you don't like water, add some lemon and cucumber or drink unsweetened cold tea. Eat a bowl of oatmeal for breakfast every day. Not the sugary shit though, use plain oatmeal and add some honey and frozen berries for flavor. For lunch just try to stay light on the calories. Either a wrap, salad, soup, sandwich, whatever just COUNT YOUR CALORIES. For dinner have some chicken and veggies, maybe a bit of rice or pasta if you're still under your daily caloric allowance. For snacks during the day have some veggies or a protein bar or whatever. Try to keep your diet varied as much as possible. I know /fit. likes broccoli and chicken but you'll probably burn out if you force yourself to eat the same thing every day. Look up some recipes online or look around in the reddit subs like r/loseit. Exercise wise, do cardio for now or start bodyweight training. You don't need a gym if your primary goal is to lose weight. Hope that helps and good luck user.

Another thing is if you can't afford a gym look into body weight exercises

You can't target fatloss, when your body fat % drops, it drops everywhere. Also you need to up your weightlifting game (low reps, compound lifts only, check out the book Starting Strength by mark rippetoe, its great for bulking but especially cutting) because at the point you are at now, most of your further weight loss will come from muscle, and you'll be skinnyfat.

>counting calories is just too fucking confusing to me
brainlet

>I'm 19, 5.10ft, and weigh 227lbs. I lost about 20 pounds over the last months, but I don't want to just lose pounds, I want to lose FAT.
You don't get to choose where you lose fat.

You've made some good progress. Think of it this way: a year from when you started, at your current rate, you'd be around 187, which would be a pretty decent weight for your height.

Your love handles unfortunately may be one of the latter things to disappear. Your final thing will probably be belly fat that hides your abs. You just don't get to choose.

Also I give another vote for considering a couple weeks of maintenance. A very extended period of hard dieting isn't just hard on your willpower, but it's also risky in terms of wrecking your metabolism, which is how fatties on the Biggest Loser and such things get completely rekt and get bigger five seconds after they leave the show.

You're going at a healthy pace so it isn't nearly as much of a concern, but a maintenance phase still is not a bad idea.

STOP EATING BREAD, Bread is possible the worst food for you. It's just empty calories, Over the years, the flower weve used has become more bleached and refined. whereas before it was actually healthy and nurtitious for you. BLAH BLAH BLAH, I'm no healthy fag, I smoke weed, BUT YOU KNOW WHAT I DON'T DO? EAT. BREAD.

>losing track
>on a calorie tracking website/app
Find your TDEE. Subtract 500 calories. Set that as your calorie goal on MFP. Eat that much or less every day.
Buy a measuring tape (for people, not construction) and keep track of your waist, neck, and whatever other relevant measurements. That kind of progress might be more encouraging

My best advice is that diet and muscle are the most important factors for weight loss.

The idea that you cant build muscle and lose fat at the same time is a MYTH. If you arent a serious lifter (lifting every week for 3+ years), you can put on a ton of muscle while losing fat, especially if you are a novice or are new to compound lifting.

So my advice is:

Start counting calories now. Read a bit of info on it. It's really easy and there are tons of automated tools to do so. This doesnt mean you have to follow your diet to a T and only eat a small selection of foods, it just gives you a much better idea of how much you are eating and how much you need to eat/stop eating to keep losing weight.

Second, save some money and buy some weights or a gym membership. This is paramount. If you try and lose a lot of fat without lifting, i guarantee you will plateau and lose any muscle you have left. You will end up flabby and weak, eg skinny fat.

The most important things for a novice lifter and someone who is in a calorie deficit is compound lifts. This is all you need to focus on: Squats, Deadlifts, Bench Press, Standing Press, Bent Row. Nothing else is important, nothing else will be particularly helpful. These lifts are safe and easy to perform with a bit of practice. They all use an olympic barbell, and all use the same weights.

My advice is to get a gym membership rather than try buying it all at once, as it adds up. In the long run getting serious about weight lifting will probably be the most important thing you've done or could ever do pertaining to weight loss.

Muscle burns fat in multiple ways, it also prevents you from being a flabby sack of skin once you do lose enough fat.

Don't training is a no-go

If you can't get a gym membership, look for a place like a park or something with bars. You can do full body routines, with progression over time, that will shield good aesthethics results and can be a nice approach to training.

Visit de bodyweight general to know more about that, and look into this type of training.

don't use treadmills you'll be an asslet. they don't work your ass, you need an ass boi

learn 2 patience m8.