>>41434813

Previous thread over 300 jars of mayonnaise

>Who is /fat/ for?
Fat members of Veeky Forums who want to lose weight
>Sticky
>Even though it is easier to ask, ignore the read the sticky fags
>Calculate your Body Fat Percentage
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com/bmr/
>Plan your weight loss week by week
losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal, works best on smartphones
myfitnesspal.com/

I'm "trying" edition

I'm trying to start keto and already failed to carb cravings

>reached my goal weight of 85 kg (hell I'm even lower now, 84.4 kg)
>was eating about 1800 calories a day
>now gonna eat at maintenance which is a bout 2600 calories
>struggling to think how I'm gonna fill those calories up without any junk food

Please help /fat/. For reference, I was 95 kg when I started at March 1st and I did a low carb diet with IF. I figured I might just start eating breakfast again but I liked the benefits of IF too much.

223 lbs as of last Thursday, I'm still counting calories and exercising 5-7 days a week every week. I've been doing simple 30 minute workouts though, maybe I should start going longer considering I have now lost 20 lbs.

6'6
148kg
Starting weight 184kg
keto and no exercise except for walking around at work
Already being treated differently by strangers

why no exercise?
you'll feel better, your journey will be easier AND faster and you won't look like complete shit afterwards

also start using bioil or something similar and start treating your stretch marks now as it will be easier

I could make time to exercise, Iv been really interested in the couch to 5k meme but I'm considering waiting till I'm down closer to my goal weight for the sake of my joints. Maybe that's just an excuse though I'm really not sure wether the extra weight will damage my knees or not.

Started at ~115kg around 12 months ago, fat piece of shit junkie. Now at 76 kg and sober, skinnyfat from just cardio and starving myself. But at least I'm getting laid now right guys? Gonna hop on the /fraud/ train and kill my heart for them juicy noob gains with newfound knowledge on diet and shit.

i suppose you meant to reply to me if you're concerned about your joints, try swimming for starters

also, do you count calories? you're a big guy and you must have eaten like a pig to get to 184 kg but who am i to judge

t. 195 cm used to be 130 kg now 99 kg

>that girl was a bitch, she just couldn't appreciate someone like me
You mean a fatty? You'd go out with a fatty if you were thinner man?

Cut the vidyas for a while. A lot of cooking buisness don't take too long to do, and you can do something else when they're warming up (just put an alarm or something and go stir them up sometimes).
Like breast chicken, i don't know. Put some carrots and potatoes in a broth with bay leaf or something, wait for them to be softer, put some breast chicken. Once everything is cooked, get them out. You got your meal for a few days and this barely took any time to do. You can even drink the broth if you want. Same for cooking hard boiled eggs or something. This take no time at all and you'll eventually strat enjoying it.
If you have time to cook pasta or warm up some frozen pizza you literally have no excuse.

I just eat till I'm full and keep carbs under 20g per day and it seems to take care of itself. I do walk a lot at work though I do security for clubs and pubs and spend a majority of my 8 - 10 hour shift walking at a slow pace around the venue so I probably do more exercise then I consciously recognise.
There have been days in the past where I have eaten over 100 dollars of KFC in 24 hours. If I can lose weight anyone can

236-195lb since November.

Went for a 4.5 mile run on Fri and Sat. Sunday off for sore legs but went again this morning after not running for 3 years. Didn't stop, could have gone further, would have went Sunday but legs ache.

Will be melting away 3lb a week minimum if I keep this up.

add me on myfitnesspal goys
accumulategains

need dat dere fellow /fat/ anons motivation

>eat two bowls of fiber cereal yesterday
>pissing out my ass for 10minutes this morning
thanks Veeky Forums

I lost 3.9kg in 10 days by restricting calories to about 1200 and walking 5 miles a day minimum (often more)

Is that too fast? I know this pace won't last, I kind of want to ride it out but I don't want to lose in an unhealthy way or speed.

doing psmf
already the thought that I am too skinny to cut pop into my head
Why is my brain so delusional ffs I am 5'7 185 pounds and sometimes I feel like I am too fucking small. I get insecure over how small I will be once I am done cutting and the thought of that liberal lifting weights pop into my head.

fuck even seeing it makes me reconsider cutting and just staying at maintenance because I look decent enough for me

too much fiber does that to you
tone it down

I'm going out for my first postpartum run today as soon as this little poop demon falls back asleep. Thanks for the inspiration, user.

6'1". Went from 340 lbs to my current weight of 277 lbs in about a year and a half. Rebounded a lot but kept trending downwards.

Does anyone else have the problem of being a complete fat fuck during the weekends while eating right/lifting during the week? I always end up reversing the damage done throughout the week but it really slows down my progress. Any tips on how not to lose control during the weekends?

Stat lifting unless you want a shit ton of loose skin afterwards.

Don't worry too much, most of it is probably water weight. I'd still slow down and lift if I were you: loose skin sucks. (Current weight in pounds * 10) - 500 is a good guideline until you're at a normal weight range, clean bulk forever afterwards.

Fucks who are fat

What exactly is your weekend problem? Seeing friends? No work so you boredom eat?

Boredom eating. Going out to restaurants/drinking with people. Eating as a stress reliever from a week of work.

74% done on my weight loss anyone got any tips for the home stretch?

>boredom eating
There's a few you can do here. Easiest will be reduce he calories of the boredom food. Dill pickles are a godsend for this; an entire jar is like 50cals. The fact they're nice and tart means you can't gorge on them either. Second would be to find a hobby or activity that makes it hard to snack eat. I personally paint warhammer, which requires focus and both my hands being used. Third is to recognise when you're boredom hungry and do something to curb that hunger. I drop down and do 20pushups and 20situps, as exercise tells the digestive system to stop. Alternatively drinking a shitload of water helps too.
>going to restaurants/drinking with people
Nothing wrong with socialising, and hell, Id encourage it; last thing you want to be is that guy on Veeky Forums who's a total reclusive. But be smart about when you do (having a huge piss up every week removes the special in it) and what you eat/drink. Drink low-cal beers (stone and wood pacific ale is a good one I've found) or drink vodka and soda water/gin and tonic/et. As for food, keep in mind CICO, be smart about what you eat and most important portion control. Most place when you eat out LOAD the food, don't feel obligated to eat everything on your plate. I routinely leave my chips untouched when I get a steak when I eat out.
>cont

It's so FUCKING hard breh. Can't cheat at all. If you can eat less do it.

>eating as a stress reliever
I know this feeling all too well. Same goes for alcohol; used to be a functioning alcoholic. Funnily enough I found a bowl of stirfried veggies made me feel much nicer than say pizza or junk. Just something about the saltiness of the soy sauce (look at the label, some are loaded with sugar) with the crunch of snow peas and carrots really hit the spot. As for alternatives for stress relief, sex is a big one; it's actually the second best thing to relieve stress. Also meditation. Now meditation doesn't have to be the legs cross "hummmmmm" crap you see, it can be anything. I lay in bed for 30min every morning with my eyes closed mentally preparing myswld for the day. That's technically meditation. I also practice my martial arts patterns as a form of meditation too. Anything where you're going through the monitors with minimal mental input, that allows your mind to freely think and relax is meditation. Also, look for alternative activities to relieve stress. If you're a vidya player get DOOM, no joke, going on killing rampage is really relieving after a long day. Lastly, if you haven't got it, get a foam roller. It's extremely satisfying to roll out your kinks and stiffness, even on days you don't have gym. On the weekend do it morning when you wake up and just before you shower for bed on every day and you'll find it just melts away the day.

Hope those help user! I'm rooting for you

Thanks for all the great advice man!

Become a shutin to the point that weekends feel the same as other days.

>lost so much weight I had to get my suit refitted for a job interview today
We're all gonna make it lads

fuck diets man, If you lift and cardio any type of diet that does not consists of sugar/carb bombs is ok.

Just weighted myself today: 94.6KG!!!!!

Down from 115kg

Was pretty disappointing at myself last week for gaining 1kg after taking a shit, but this week I lost 2.5kg after shit so im fine with that.

disappointed*

>first weighing of the day gives me 259.6
>after a piss it becomes 263
i haven't skipped adding anything and i've been at a deficit all the time, but i do eat a lot of homemade food and it's hard to measure that
am i getting this because i only slept for 3 hours and my weight didn't actually 'reset' or did i fuck up somewhere along the way?

>5ft F
>SW: 159.2lbs (24 Jan 2017)
>CW: 131.2lbs
>GW:

Yeah I have clothes from years ago fitting now. Feels really good.

I'm currently over 300 pounds and I'm sick of it. Whats the best way to ease myself into actually losing weight? I'm currently living at parents and am too beta to go outside so going to a gym is something I'd rather avoid at the moment.

thanks , faggot

I sat in a booth at a restaurant. A proper one, where the seat and tablearearrached to the floor, not one where they can slide apart.

i stayed up late and had a bowl of cereal and a banana (600 calories)

then I stayed up even later and had oatmeal (400 calories)

I'm going to bed now and will just eat dinner, then go back to bed without eating anything else.

Wish me luck

Count calories and eat less than your TDEE. You don't need to do anything else but it's advised.

So is eating 1000 calories a day max good?
Also, does it matter what kind of food I eat?

Eat bland and repetitive. High fiber, low flavor, high satiety. Potatoes should feature heavily, as should chicken, as should vegetables. No soda. No sweets. No soda. No diet soda. No deep fried stuff. No processed foods. Seriously, no soda.

Calculate your tdee with the calculator in this thrtead or in the sticky. Eat less calories than that. 500 or so less is a goodplace to start. Work your way down from there until you hit a daily calorie level that makes you feel like your working hard at it, but not to a level where you are tempted to binge all the time.

Get you a kitchen scale so you can accurately weigh all the food you cook. Never "estimate" calories. You'll guess wrong and eat too much.

nice post user . I too meditate in bed the only hazzard is relaxing too much and catching a nap.

Realize that there is no end. Reaching goal weight is just a milestone in the marathon.

I think my body is finally starting to reject shit foods and punishing me for it.

My old self could down two or so pizzas a day, soda, candy, ice cream, all kinds of disgusting processed crap and would be "fine" with it. After about six or so months of having the occasional cheat meal, this last weekend I said "fuck it" and ate whatever I wanted (minus soda). I felt disgusting and sick in my stomach and my soul as the day came to an end. This morning has been nothing but bad acid reflex and after the gym I came home and threw up a little bit.

How did I use to do it? Eat all this and not care? Jesus Christ.

>So is eating 1000 calories a day max good?
I don't know, what is your tdee?

>Also, does it matter what kind of food I eat?
Yes, very much so. The processed foods found in the modern western are a super stimulus that helps disregulate your body's fat regulation. How much weight you gain or lose is a matter of physics and you can drop pounds eating nothing but fritos and cotton candy if you are strict about amounts, but cravings and your set point are matters of biology, and if you don't reset them you'll just gain the weight back on a binge later.

Thanks for the replies, I'll try my best to not dissapoint you Veeky Forums

lot of peeps here weigh only once a week
weighing multiple times a day is too much. at most weigh yourself once a day

>How did I use to do it? Eat all this and not care? Jesus Christ.

Literally brain damage.

Maybe in cynical, are you talking about the addiction meme or are you genuinely calling me retarded?

Same boat. I went out with my work crew and ate like a sack of shit on friday and saturday.

Literally sick to my stomach from the fried fish, french fries and a couple of beers.

Went back to normal on Sunday and felt like a hundred bucks.

Not sure what tdee means but I used a calculater which said
2,372 calories per day
16,601 calories per week

I know this feel. Ate a shitload of Mexican and the next day I needed to vomit and shit like there was no tomorrow.

change your diet . find foods that are low cal and you like , veg and whatnot.
count your calories and whatnot .
if you fuck up don't quit , don't beat yourself up . just get back on plan
you can do it user.

No, I mean overeating ulta-satisfying processed foods causes actual brain damage. Your hypothalamus develops scar tissue and over time loses much of its ability to detect leptin and other body fat related hormones. Your body loses the ability to be disgusted with itself and instead starts reading the massive levels of those hormones associated with eating garbage and being huge as normal, because your beat to shit lipostat system is only detecting 1/10th of whats actually in your blood

Total daily energy expenditure

>2,372

1000 a day is probably too low. Try 1500 or 1750.

then 1000 is to low , start at 1800 or so user . you should know what bmr and tdee are , Google em. read the main sticky on fit if you haven't already.
gl user

I was gonna do 1500 at first but in another thread someone said to another guy he should go lower.

That makes sense.

Hey guys. I promised myself I'd start today. But I overate again.

Just saying. I feel really bad.

>scales have ssaid I'm hovering round the same weight for weeks
>clothes are getting looser, people keep asking if Ive lost weight

Not complianing but u wot m8

it's just past breakfast time, how did you already fail?

My bmr is 2,140. Is 1200 good then or am I missunderstanding the meaning of bmr?

I'm not an amerifat. I'm an asianfat senpai. I ate too much for dinner and had some junkfood as a snack. I'm probably around 700 over maintenance when I should be 700 below.

>start losing weight
>manboobs evaporate first before anything else even starts to shrink

Well, those were kind of fun to play with and pretend I was feeling up a grill, but if you say so body.

I started at 330, now at around 260 in a few months.

Basically, and someone is going to call me a faggot for it, but what I did was just take it one step at a time as in accomplishing one goal every day. Day one, sign up for gym. Day two, stop drinking caffeinated beverages. Day three, drink water only from this point on. Day four, start going to the gym seriously every day. Day six, start counting calories and eat right. etc etc ...

If a girl does keto, does her body eat her tiddies as a source of fat? Would she lose more tit than losing weight with normal macros?

i thought they taxed you lardo's over there.

y'all shit taste so nasty I'd probably lose weight by proxy.

Same shit happening to me.

Every time I see sugar/carb bombs I just get huge fat gain anxiety. The only thing I think about is how much it is gonna stop me from losing weight.

The order areas of your body gain and lose fat is mostly genetic and not very sensitive to what specific diet or exercise you do. If your DNA says "dissolve these tiddies first then they're gonna go. If it says "dissolve the tiddies last" then they'll stay. Keto vs more standard cutting won't matter.

That said, don't let shrinking boobs stand between you and health. I mean, I'm not going to tell you some dumb shit like "looks don't matter" because obviously they do, but smaller boobs have their own sort of appeal.

I'd like a girl with smaller titties.

[spoiler]I know girls don't like my big ol titties :([/spoiler]

I'm going on with a deficit of 1200 kcal every day since a week now and I'm not feeling hungry. For lunch I eat plain quinoa and some veggies, for dinner nothing, no snacks and I drink only water.

I don't feel bad about it, but is there any downside of continuing on -1200?

You'll lose some muscle mass in addition to the fat on your way down.

nice work bud

I basically have no muscle, I'm all fat

Your probably be surprised how much is under there.

If you're in a hurry and you don't give a shit about muscle loss then go ahead and do it. No need to worm around the decision. Just say "fuck muscle anyway"

GL user

I fucked up on but I didn't completely throw the whole weekend away. Still did my workouts and ended the day a few pounds heavier than I did leaving the gym. I'm sure 80% of it is water weight but the important thing it no longer discourages me. No cheat meal or slowdown in progress kills my motivation anymore. I'm in this shit for the long run

Kek, same here.

> when you finally >90kg

Feels good /fat/ties. We are all gonna make it.

Know this feel user it's a great one.

However, if cheat days stay a habit and you start going more often, but just eating in little amounts, the junk food jew will sink its claws and you'll get addicted to it again. I've done it two or three times over the years and has caused me to regain my weight

i want to build muscle once I reach "normal" weight, but that will probably take me half year at least anyway. So I guess it's better to go fast now and build up later

>eat at maitnence for a month
>do two days 1000 cal deficid
>set new PR's for lifts

what?

You don't have what it takes, quit lying to yourself and stay fat

Im a chubby fuck and I want to slim down and get fitter because I want to do MMA once I go to university later this year and because Im honestly scared of the long term health consequences of being fat. Ive started to mostly drinking water and Ive been trying to eat a lot healthier. I have a few problems though. I still live with my parents and I currently have no school. So not only do they factor me in into their cooking, which is not unhealthy per se but not cooked with the intention of being super healthy either, but Im also alone all day and am often tempted to eat out of boredom. I also have the problem that I dont own a car or have my license for that matter and the closests gyms are in a town which is 30 minutes away if you travel by bike. Thats a bit off putting as is, but I also have the problem that I dont have a gym buddy. The friends I could go with are lazy fuck who dont want to. I also have no clue about gym routines and I dont really want to work out at a social place. What are some good daily routines I could do at home or in my immediate area that not only make me lose weight but also build strength and agility in regards to martial arts.

>lifting will prevent loose skin

love this meme

Adding muscle mass where the fat was will help some.

Obviously there's a point where no amount of that will cover the distance tho.

>he's over 90kg and feels good
Never gonna make it (use the other one).

Just ate 400g of zero noodles, approx 20 calories, holy shit I am full now. Did that with some Dolmio light sauce, a chilli pepper, parmesan cheese sprinkles, veggie mince, a whole leek, half a green pepper and lots of seasoning.

Oh my god it was filling. I boiled the noodles in veg stock, curry powder and other stuff for almost an hour, so much steam came out, but managed to cook them to perfection. If you're lazy about it they taste like shit, but these were really flavorful and chunky penne-style fake pastas.

Feeling stuffed with 400g of food like that, and the whole leek, but the meal had to be like 300 calories at best. Really good shit for my diet. All else I've had to eat today is 3 weetabix, almond milk and a couple satches of sugar.

Diet's off to a fresh start today. Feeling good /fat/.

I am on psmf and its making me edgier and less wanting to deal with other people's shit.
why? and why the hell I look and feel better on low-carbs and 1000 calories a day? I also train 6 days a week.

push ups and whatnot

Why eat something like that just for a feeling of fullness? That won't help you change the way your body acts.

Get your stomach and body used to having smaller portions, less food. Shit like that is why people fail

Lol, I've already lost over 100lbs, at this point I'm just trying to get below 200lbs. It's a couple things really, 1. trying to get most out of calories, and 400g of anything for almost nothing is a good trade off, 2. I want to use these things at much as I can because they're honestly still a little gross and I have like 30 more packets to go, so using 2 at once is nice.

It's not just portion size, if you can eat a shit ton of one type of food you should do it. That way you will start to gravitate towards less calorie dense foods and towards foods you can eat more. It's all about calorie density, not portion size, and finding a balance of the two.

It will to an extent. If you're HUGE it won't.
If you're kinda big it'll help a lot.

>tfw this is my fourth time or something getting back in shape
>tfw skin's never been much of a problem but I'm 30 this time

sweatingman.jpg

Calculating TDEE
5'11
170lbs
23 yo

I'm definitely a mix between skinny fat and built fat (good upper body due to manual labor jobs)

My TDEE is around 2,700 so my cut would be around 2,200. Does this seem very high? I put "moderate exercise: 3-5 days a week"

I just want my gut and face fat gone senpai, been changing up my diet for better macros and I'm confused about my calories.

Used to be 225, I'm 200lbs right now. I was down to 170 before college and gained it all back.

Should I start lifting while doing CICO? I lost all the weight before without lifting, but still looked skinny fat.

I'm 6 foot, for reference

confess

>Should I start lifting
always lift

always
lift

I've hit 190 down from 240 starting in January. When can I assume my gut will disappear if I'm 5'8" and I do a fair amount of cardio and lifting?