>Who is /fat/ for?
For weighty walkers 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. Not 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.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76280823

Fatty Contest
Hungry Hungarian
149.9kg

Fatty Contest
LardLad
183.8 lbs

Fatty contest
Moonlune
184lbs
Been half arsing my deficit and slowly creeping back up this year, but I wanna be below 13 stone by the end of July so the brakes have been back on this week
That said today's gonna be a write off because I'm going to a gig

SLAVIC PROTOCOL
LOST 21 KG — NO GYM, NO BS

>Be me
Fat, tired, medicated, broke
Decide not to die like a pig
Start eating like poor Slav w/ discipline
Cardio 2–3x/week, 40 min, 130 bpm HR
No sugar, no cheat meals
Lost 21 kg (46 lbs), no yoyo

── DAILY MEAL (2–3x/day) ──
• 2–3 boiled turkey sausages
• 1 boiled egg
• 1 slice cheese
• Sauerkraut or pickled veg
• 2 rye crispbreads
• Glass of kefir
• Water/tea/coffee only
• 1 Granny Smith apple/day allowed as snack

── WHY IT WORKS ──
High protein
Low sugar
Ferments = good gut
Cheap & simple
Light cardio = steady fat loss

── MENTAL RULES ──
• One plate = one meal
• No rewards, no coping
• Don’t track, just repeat

>mfw face sharpens
>mfw pants fit
>mfw energy returns

Not a diet. A system.
Steal it. Run it. Report back.

Anon who's losing weight to become more confident reporting in. 7.1kg to go.

Fatty Contest
blindoptimism
181.4lbs

>>76285697 (OP)
Almost under 100 kilo's. Just one more kilo...

>>76285964
Those turkey sosigs look really sad, you'd be much better off replacing them with actual turkey breast.
Replace that processed whatever that you call cheese with low-fat quark or yogurt too.
I would drop the crispbread too but that's not as big of a deal.
Also,
>Lost 21 kg (46 lbs)
What's the timeframe here?

>>76285994
5 months

>>76285726
WTF are you doing

>>76285964
You are disgusting

>>76286021
fucking up

>realise I'm getting unhealthy fat again
>60m of exercise bike a day, HITT cycles
>3 times at the gym, 1 time at the pool a week
>drop 14kg, start taking the gym seriously
>reduce the cardio
>add protein shakes
>add protein shakes
>drop the cardio
>reduce the volume
>add protein bar
>reduce the volume
>get sick twice in one month
>wtf I'm 12kg higher than my previous max now
>out of breath walking. heavy breathing, fatigued

Well that was successful? I'm now 142kg. Thanks exercise.

yesterday was day 5 of my first time exercising this year. im 29 years old, 5'9, and 220 pounds.
i have a bad habit of losing 20 to 30 pounds then suddenly stop exercising for a year or so and gain it all back

>>76286032
Diet has to be the foundation of whatever you're doing, exercise only builds on that, if your diet is uneven whatever you stack on it will be also.

>Steps
Done
You did your daily steps, rite /fat/

>>76286032
>powershitter problems
Put down the fork and stop sleeping on cardio

>>76286058
I have not yet but it is early. Gotta go do my ruck and then shopping

>>76285697 (OP)
Just had my last meal, 2 pancakes. Based on all the studies I've skimmed over, starvation when your bodyfat is high will mainly reduce your bodyfat only when you're active so I guess I'll have to exercise everyday. Oh well. At 82kg 6ft 1, I think I should be able to burn 1.5k a day even if my body goes ultra conservationist mode. That's 5 days for a kilo of fat so I should drop to 76kg. I'll probably initially lose a lot more due to the loss of water weight even though I'll be drinking a tonne of water. I'm going to buy some vitamins later on.
Has anyone here actually done this yet? I want to reset my body and drop to a low enough bodyfat ahead of building muscle at the gym. Everyone thinks I'm crazy, that's fine but the laws of thermodynamics don't lie. Based on how I look, I'll probably need to drop to 70kg to see abs. From then on I'll just bulk and cut whenever the abs fade away.

>>76286058
I got 5k in and that's probably it for today. Too busy.

>>76286069
>82kg 6ft 1, I think I should be able to burn 1.5k a day
why

>>76286063
I did my shopping yesterday. Godspeed
>>76286073
better than nothing

>>76286032
>Thanks exercise.
lmao

>Tried to lose fat for three years
>Live with enabling fat fucks
>Haven’t lost a single pound
I have a clean chance to move out. Should I take it?

>>76285697 (OP)
Think I can lose 10lbs in one month? That seems like a reasonable goal, Ive cut out booze and will eat nothing but greens and chicken and boiled eggs.
FaTLoser420 179lbs want to see the 160s

>>76286100
Take some personal responsibility

>>76286100
Absolutely, do it.
>>76286103
Should be doable, but might be rough. Don't stress out if you don't hit your goal exactly, re-evaluate your TDEE and caloric limit at the end of the month and keep doing it if necessary.

>>76286104
>Take some le personal responsibility
And then what? What do I do when he shows up wanting me to eat fucking snickers and pop tarts?

>>76286112
Say no

>>76286112
food cannot enter your body without your consent

>>76286112
There's nothing you can do. You'll have to eat them and stay a fatty. Realistically speaking you have no real willpower and effectively no control over your own life. You are an object not a subject.

>>76285697 (OP)
5'10"
130lbs
late 20s male
18% body fat, want to reduce it to 10% or lower
my tdee is 1697kcal, i eat about 500kcal per day (5 walnuts, 10 almonds, 10 raisins, 1 teaspoon of honey in the morning, and only one light meal in the noon, nothing after that)
i also do some full body exercises (can't do certain exercises like pushups, lunges or burpees due to an injured toenail) three days per week, and walk 10k steps every day
will this be enough to reduce body fat % or does anyone have any recommendations/advice to achieve my goal?

>>76286128
You are not fat, fuck off.

>>76286112
tell him no you actual retard

>>76286078
Why the fat loss? I'm a WFH loser with no friends in real life, I can't even dunk, bench 60kg, do a push up or pull up. I get knee pain from walking. I got a reality check so I decided to fix my life. Losing the fat to gain muscle in order to have an easier time socialising and later dating is an obvious thing to do. Guys only socialise via physical activities unfortunately so I must, and girls want someone that looks good, since my face and height are decent the only lacking thing is my physique.
BTW I'm being pessimistic about my calorie count since I'll be working at a desk 9-5, if I get my steps in I should burn 2.5kcal so that's 30 days to lose 10kg of body fat + the roughly 3kg of water weight I'll lose.

>>76286131
disgusting fat slobs like you don't get to make demands on anyone. If you actually had the capacity to do anything you wouldn't be the worthless globule of flesh you are.

>>76286146
Fucking kill yourself you skeleton faggot

>>76286128
I think you just need muscle which means get enough protein in and maybe stay at maintenance. When your body gets enough muscle then start looking at a lean bulk maybe

>>76286142
I can't read and thought you wanted to burn 1.5kg a day.
>if I get my steps in I should burn 2.5kcal
Don't count exercise calories, only sedentary TDEE.
>that's 30 days to lose 10kg of body fat + the roughly 3kg of water weight I'll lose
And be more realistic about your goals. A good healthy tempo to go for is a pound (about 0.45kg) a week.

so hungry...

>>76286207
*pushes you up against a wall and tongue kisses you*

>>76286131
i am skinny fat with a disgusting fat belly that i need to get rid of
i belong here, chud
>>76286173
i wish i knew how to build a diet plan and workout plan
or knew whether i have sufficient protein intake
thanks anyways

Am I going too slow?
I've lost like 5 kg in 3 MONTHS, its not like I need to lose a lot, just 10-ish more kg until im at my goal weight

>>76286219
Dont expect the same rapid weight loss that 300lb globes do, the closer you are to your goal the harder it gets. Have a plan and be consistent and patient.

Hit my goal (1 kilo per week) for a whole month now, down from 97kg to 92.8kg (187cm)
Running is so fun
Counting calories is fun
Life is so good

gonna eat an adderal today so I won’t be hungry. but will probably drink 25 light beers

just drink water dood

>>76286252
Peak retard

>>76286252
Diet plan:
>abuse pharmaceutical drugs
>abuse alcohol
>????
>stays fat
Kek NGMI

>>76286261
>>76286256
you guys are no fun

>>76286264
What is fun about making bad life decisions?

>>76286264
You can do better than self destructive behaviour, it dosent have to always be fun in the moment.

>>76286278
Self-destructive behaviour is my jam. I've given up on myself completely. Though now I'm trying to slim down anyway. Why? I don't even know.

>>76286185
I'm talking about cutting food entirely. How is it possible for me to lose only 0.5kg a week with zero calories in? I've got 10-15kg of fat stored for an emergency modernity will never grant me. One month of no food should do the trick. From the studies I've read, it's perfectly fine and my ghrelin levels should collapse after a few days, essentially killing my hunger urge. I just need chewing gum to mask the ketone breath and some vitamins to be extra safe.

>>76286287
Or you could cico and not be a stupid fastard

>>76286207
whenever you post I always get the feeling to watch this video

https://www.youtube.com/watch?v=b6-2P8RgT0A

>>76286287
I hate fastards so much it's unreal. Enjoy failing your fast, binging and bouncing back even higher than you started.

>>76286058
I haven't even gotten out of the bed to brush my teeth yet

>>76286327
You know different things work for different people right anon

>>76286352
Being retarded works for you then

Fatty Contest
Obesed
93kg
182cm

Happy weekend, frens. Stay strong.

Time for green tranny to ruin another thread

>>76286297
its a classic

>>76286418
Hows the weight loss going, fren?

Fatty Contest
FairySchizo
242.8lb
193cm

Fatty Contest
GreenHat
278kg
152cm

>>76286486
Lmao bro what the fuck happened?

>>76286486
>FairySchizo
I like your choice of smug anime girl and name.

who are you?

>>76286057
>>76286062
>>76286088
I admit my diet is out of whack, but I'm kinda unhappy with how to correct it. I'm eating 300kcal of protein powder. 200kcal of protein bar. A tuna mayo sandwich so maybe 700kcal a couple of pieces of fruit 150kcal. I eat a decent dinner, but usually portion controlled carbohydrates and a whack of lean protein with a couple of vegetables and some hot sauce, approx 1,500kcal. 2,850kcal daily? I'm 6'2", 142kg and I'm active. The only real junk to cut is the couple of beers I drink once or twice a week.

Also I've been going to the gym for 1 year now and my dead is 220kg, squat is 180kg, bench is 130kg and ohp is 100kg. I can also do 3 chin ups lol.

>>76286058
Finally got off my ass and took a walk, yeah.

>>76286504
You're lying about how much you eat. Yes you are. Yes you are cope and grow up you are 142kg you fat shit.

how do i stop eating sandwiches. theyre the best food

>>76285697 (OP)
Fatty Contest
Lean Machine X
170.4lbs
5'7

Fatty Contest
Faucet
343lbs

A cruel couple years have passed. Well past time to start trying again.

>>76286502
Had about 2 and a half years of hope after life long obesity, lost the weight, went on multiple trips outside the US, got back and fell into a cycle of feeling like trying to look handsome is pointless as long as I live in a poor suburb.
It got real bad from September of last year where I was 212lbs, shot up to 252lbs this April. Things have been a lot better for me financially and I have a long study trip in the plans of next year so I feel like I can see the light again.

TLdr abandoned accountability for depression eating
>>76286503
Anon

>>76286553
Wtd happened?

>>76286558
How are you planning in losing the weight?

>>76286207
I know it doesn't look the best to everyone but Split Pea Soup with Ham is really tasty and honestly fairly healthy. The bulk of the soup is, ham, mirepoix veggies, peas, and chicken broth. It is very nice with a bit of hot sauce, and some fresh cut parsley on top and maybe a squeeze of lemon. Plus it thickens up very nicely if you save the extra for left overs. It pairs very well with a nice crusty bread.

>>76286568
Eating less
I don’t eat or drink garbage, I just used to eat a very high quantity of food. Eating something helped fight off the feeling of listlessness.
What I’m doing differently this time is doing a smaller calorie deficit and making sure the work and studies I need to get done are finished before the evening, so I’m not tempted to eat more justifying it with “I still have work that needs to be done”

>>76286563
Death in the family and a lot of needlessly cruel drama around it. A lot of insecurity around living circumstances that aren't as big a concern anymore. I'm stable again, so I need to make up for lost time.

>>76286603
You'd better, you're 340lbs.

What are some things you guys do to stop yourself from slipping? I always begin an intermittent fast because I find it easier to control myself in the morning.

>>76286252
Do it right
>eat 2
>sniff 1
>drink half a beer
>get stuck
>forget beer
>forget food
>forget water
>cycle thru social media, jerk off, and redose until you see the sun rise 3 times

Bros I would literally die for some crisps or salted peanuts right now, but I gotta stay strong. Honestly I wouldn't even mind stuffing myself with something sweet though usually I'm more of a savory snack guy.
Like it's bad enough to make me consider walking to the store a few blocks down to get some now. How do I help myself hold on? Pure willpower ebbs and flows, I need something to prevent or minimize these moments of weakness.

>>76286633
Staying active helps me. Hiking, Biking, Swimming, ect. If I stay home I know I'll break, binge, spend hours doing nothing, but if I'm out and about I can keep my mind off eating.

>>76286645
You don't need slop. Grow up.

>>76286645
I have always found that if I have hunger if I go for a walk my hunger subsides. It is usually after about 15 to 20 minutes of waking. I figure the activity causes my body to start raising blood sugar levels on it's own which lowers the hunger. Plus you can burn a few more calories.

>>76286633
Watch my caloires like a hawk, if I know im going to have a cheat meal I put it in my log in the morning so its already accounted for. Chug water to get a full feeling, and just not being stagnant trying to fill any down time with some sort of activity be it drawing or going for a walk or something, stimulating. If I just sit and watch youtube by itself ill start snacking.

>>76286645
It's probably a salt deficiency. Get some electrolytes.

>>76286364
I'm not even a fastfag nigger

>>76286691
Sure thing, retard.

>>76286518
Damn how can you hit 142bpm with walking?
2h walks are gilded.

>>76286707
>everybody that disagrees with me is a faster

Fatty Contest
TheThrongler
65.5kg

>weightloss plateaud again
ChatGPT tells me I need to lose another 4 to 5kg to reach 10% bf, considering doing a fast this Sunday to try to break thru it.

>>76286633
I just use my hatred towards the world and pain, anger, remorse, the girl that rejected me a few yrs ago, it's literally you vs your own mind, losing to yourself is cringe af.

>>76286714
Run until you're out of breath / walk for a few minutes until you catch your breath / stop and chat with neighbors about your dogs
repeat for two hours.

>>76286783
You can't be bitter all your life, anon.

>>76286793
NTA but it's not that hard.

>>76286802
It's not hard until it suddenly is.

>>76286646
I love biking. Wish I could be outside right now but it's pouring.

>>76286793
I know I shouldn't and maybe one day I'll find love and that'll change me, I'm 27yo and have been alone most of my life, I've learned to be happy alone.
I started lifting because of Zyzz solely for the fact that he was also a wow player like me, I know it's bad for ur mental to be like this all the time and it sounds cringe/edgy but it's what fuels me to keep going and never cheat on my diet, I'm lifting hard for almost 3 yrs now 5-6x a week and some days when you're tired as shit eating a 1k cal diet I just use those feelings to make myself not slip into depression again.

>>76286766
Try PSMF instead of straight fasting. Chances of losing muscle mass are greatly reduced.
Basically eat a skinless chicken breast or some protein powder instead of nothing at all.

>>76286828
Good comms, anon. Might give PSMF a try again, ChatGPT puts me at 14-15% bf on that pic, I rly don't wanna fast to avoid further muscle loss.
God, losing weight at this stage becomes 10x harder and annoying, I'm literally eating no more than 1.1k a day and my gay ass body is still holding onto my lower back/love handles fat area.

I "miss" being able to stay in zone 2 by just walking.

>>76285964
Cheeky breeki

>>76286633
I spend a few weeks at maintenance or just a touch below, except eating exceptionally clean. That way, when I start IF, then eventually OMAD with a very tight window (or ADF), I have something to go easily back to.

>>76286859
My knees miss it too, jogging sucks. Wish I had a hill around me I could walk up.

>>76285964
Did you eat this exact meal twice more often than three times a day.

>>76286888
why don't you get a walking pad that has an incline?

>me doing some rucking on incline walking pad gets me just at zone 2

>>76286893
Usually I eat no sugar yogurt at morning, soup at lunch, and this on dinner. Most of time I feel hunger, if it's become impossible I eat apple.
No bread etc.
At weekends yes, 2 times a day.

>Lose weight
>The world suddenly becomes much colder
How to cope with this?

>>76286971
Warming up is a million times easier than cooling down.

>>76286971
enjoy saving on the AC bill.


>live with fat people and they constantly require 68F

>>76286998
I live in Texas so I have no choide but the set the AC to 78 during the day or face $300+ electric bills, but I do bring it down to 68 around 9 pm. I need it cold to sleep

I'm tired of being a fat nigga.

>>76287007
Eat less then

>>76287005
Honestly 78 is pretty optimal even for a fat fuck like me.

>Saturday night
>Still fat and alone
How we all doing fellow /fat/ brothers? How is your weekend, any plans? How is your life going in general, tell me.

>>76287005
>I live in Texas so I have no choide but the set the AC to 78 during the day or face $300+ electric bills, but I do bring it down to 68 around 9 pm. I need it cold to sleep
I'm the exact opposite if I sleep in the cold I will be constipated and won't be able to poop in the morning. I usually turn it to 85F in my room

Dont waste a day fat bros, WAGMI

>>76287012
Boring weekend, zero plans, life is going to shit. But at least I'm dropping weight bit by bit, though I feel like depression and mood swings get worse on a diet.

>>76287011
I honestly need to set it to 80 or it still runs all day, but thats the cost of living in a poorly insulated house

>>76286523
don't. slice the bread thinner and pack them with more protein. don't add mayo or any sauce with extra calories- just use mustard and go easy on the cheese. load it up with veggies. it will be delicious in a different way.

>>76287023
>I honestly need to set it to 80 or it still runs all day, but thats the cost of living in a poorly insulated house
you think it's just bad HVAC? I recently got my 2nd floor insulated but no cold air ever gets up there

>>76287012
I feel happy for once, it probably won't last but i'm gonna enjoy it while it does.

>>76287044
Its an older place, but the fact it gets down to 68 by the time im up in the morning and usually the AC is off tells me it still runs fine. I have one those laser temp readers and the acces point to the attic can reach 95, I think if I just lay an insulation board over it, it may go a long way to keep the house cool.

>>76285697 (OP)
Hey /fat/ I think I'm starting to enjoy DOMS. Am I turning into a masochist? A sub, one might even say?

>>76287083
You're gay

>>76287086
We are on /fit/ in the first place, that was kind of a prerequisite.

>>76286408
Happy weekend hatboy. I will, and you too :)
>>76286580
Lentil stews are the goat, tasty and decent nutrition. Turkish red lentil e, mercimek, is also a staple for me

>>76286645
Willpower won't save you long term. If it's that intense, figure out what the issue is. Have some water, some fruit, some electrolytes, start an activity, anything. Crisps are just straight up drugs for your monkey brain, be smart about it.

>>76285697 (OP)
My hemorrhoids are killing me

>>76287015
I'm just so scared to start

Started creatine about a week ago. Doing slow loading. Scale weight going down at about half the rate before creatine.

>>76287142
say goodbye to your hairline anon

>>76286645
eat a salad and go for a walk

>>76287144
gone already

>>76287146
>>76287142
Literally ZERO proof creatine causes hair loss

Fatty Contest
Big Frigate
188.8 lbs

I'm hungry but I don't want to cook

Take the diet pop and ice pop pill anons, Both almost zero calories and a life saver in summer.

>>76287144
My hair started falling out as soon as I started losing weight/lifting. I only started taking creatine like a month ago. I suspect people think creatine causes hairloss because they start taking it when they start lifting not realizing it was the lifting that caused the hair loss. Basically lifting boosts DHT, DHT causes hair loss, so if you have the genes that makes your hair vulnerable to DHT lifting will cause you to lose your hair, not the creatine.

>>76287012
managed to get under 90kg this week, ate like a fucking pig yesterday at work and then went to the local market but there was a concert so I hung out with friends, got half shitfaced off 10 beers and ate two kebabs + fries so I'm at 92.7kg today. fuck me.
Going to a bbq tommorrow so only thing I ate was a scrap of roasted pork.

>Scale go up over last month
>Big sad
>Measure waist
>2 inches thinner than last month
Wait? Does this mean I'm secretly making it?

>>76287138
To start what?

I wish i could have gone night walking in the 80's. now the streets are just filled with shit skins.

>>76287275
The journey, committing yourself to it. Once you make the declaration it kinda defines you.

>>76287171
That's why you have watermelon and cantaloupe already cut up and in tupperware in the fridge, just waiting for a cup of greek yogurt on top.

>>76287286
Do it pussy

>>76287286
It is a huge commitment, but ask yourself what scares you more, the difficulty of the road ahead or knowing that you could have but never had the courage and faith in yourself to even try. We all can make it.

60 day -> -31.8 lbs
31 day -> -16.4 lbs
7 day -> -5.8 lbs

It feels something.

>>76287142
it takes at least 2 weeks before you reach saturation, especially if you didn't 10 gram load before you dropped down to your maintenance 5 grams. You are getting wetter, your weight loss will resume as soon as you are normalized.

>>76287171
I always have carrots and peppers on hand. There are humus and other dips that are very low fat, you just need to look closely. 2 tablespoons for 3 grams of fat in the red pepper one I buy. It isn't great, but it fills a need.

>>76287303
>hummus
>olive oil and tahini
>very low fat
????????

>>76287012
How do you make friends over the age of 30? i'm almost human sized but i have no friends or social life. I'm so lonely........

>>76287492
Have you tried an orgainzed sport or a club of some sort?

>>76287492
If you find out let me know. I feel it too.

Making friends as a kid was so easy, you'd just see another kid and then you'd start playing tag and next thing you know you're at their house playing smash bros and mario kart.

>>76287499
I'm an autistic loser, i don't have the confidence for that.

I remember an anon who said he had to get drunk just to even post in these threads, imagine that.

>>76287513
Guess you'll just have to start building social skills in small steps at a time, start with making eye contact and greeting people with a simple hello in everyday situations and build up from there. Otherwise you could remain completely socially inept.

>>76287492
you need to actually get hobbies so you can befriend people there
considering you're on 4chan your hobbies are likely online so thats your biggest problem

>>76287547
>get hobbies so you can befriend people
Correction: you need to get specific normie hobbies that encourage human interaction, not going down autistic rabbit holes in your basement all on your own.

Sometimes I get discouraged at my slow progress but then I put on some old pants and realize my belly is now smaller than what my waistline was and I just keep going.

Is it weird that I already FEEL less fat and more fit after just a week of dieting and working out? Feels pretty good honestly, I can only hope it continues to get better once I actually start getting results.

>>76287581
Not weird at all, consider that feeling a reward for treating your body right with proper nutrition and exercise, unfortunately not every day will feel so great

>>76287569
what hobbies even fit that specification?
Would martial arts count? no I doubt because you are fighting most of the time.

>>76286645
literally just buy a small bag at the gas station to get your fix.

count it in your calories and don't eat over. that's all

>>76287639
Any sport counts, you will inevitably talk shop with people between/after training/matches and eventually make buddies.

>>76287650
>you will inevitably talk shop with people between/after training/matches and eventually make buddies
You sure you won't just leave immediately after finishing? That's how college went. Between matches, maybe but what would we even talk about?

>haven't been able to take a shit since Monday
>it's freaking Saturday
Is this concerning? I'm on a 700-800 deficit mainly eating eggs, chicken, minced meat, sweet potato, broccolis, max 1 bread or tapioca (with eggs), very little milk like 100ml with black coffee b4 I go to gym, throw some psyllium husk in there.
The weight was going down steadily but plateaud since yesterday, I feel like once I'm able to take a shit I'll probably lose at least half a kg, maybe not, just concerned about getting stomach and digestive issues for not shitting for so long.

>>76287680
Be a man, sit on that toliet and squeeze untill you either shit or you inside blast out of you

>>76287680
you need carbs to push food out. it basically bulks your poop up and stuff like bread can push it out because of the insoluble fiber

>>76287012
Nigga I'm not even fat and I don't go out on weekends, don't think life will magically drastically change once you lose the weight, gotta put in the social reps aswell.

>>76287699
>fat general
>I'm not even fat

>>76287492
You don't need friends at that age, all you need is a gf and that's going to be easier to acquire once you are 10% bf with a sharp jawline and a great physique.

>>76287712
I don't want a gf, women are the devil.

had a rough start to the week but somehow ended up at nearly 2 lb below gw (eow gw is 1% of my previous)
weird thing is I didn't fast and I didn't exercise, very lucky nanodesu

>>76287457
if I can swallow down 1 lbs of carrots for 4g of fat, it is a good trade. The humus version would be 6g of fat.

Yes most of them are not like this. You have to be very selective. Anything that says garlic or ranch is usually evil. If you can just eat veggies with no dressing or dip, then do it. I can't, still winning.

>>76287684
Last time I did that I almost forced my self into hemorrhoids city by using too much force.

>>76287691
Maybe I do a carb load tomorrow to see if it helps. But Sunday is rest day for me so I'm scared to eat too much carbs

>>76287707
I was fat once, it's still a part of me. I like to hangout in here because it's cozy and fat anons are more chill, the rest of /fit/ is a cesspool with cumbait zoomer threads

>>76286021
I'm losing weight slowly?

To this anon >>76275564, I’m enjoying the Forerunner watch and it’s given me a lot of interesting insights on calories already - specifically that I burn them way faster than I thought. All I’ve done today is a 15 minute treadmill walk and cut grass for about an hour, but it says that burned 650 calories, and it projects me to burn 2700 calories today. And it doesn’t even know I’m going to lift later.

At that rate maybe I’m actually undereating at 1700 calories a day?

>>76286021
>>76286030
>>76287778
Oh holy fuck you're right god damn it, I meant to write 144.9kg but I got fucked up on the numbers cause I always do the measuring right after I wake up. What now lol?

>>76287779
I would take the estimated calorie burn on those watches with a big ol grain of salt

What is your Kryptonite anon? Growing up I was never allowed to eat """"""haram"""""" food so I never got to try all the sweets and stuff in the super market, the micro second I moved out I tried all kinds of stuff (and becoming a bit overweight as a result) but this one definitely takes the cake ;)

Fatty Contest
Hungry Hungarian
144.9kg

Does driving burn calories?
Every time I drive for longer than 20 minutes, my underwear and shirt are drenched in sweat. My heart rate probably goes up to 120

>>76287798
Beer
It is unfortunately very effective at self-medicating away anxiety and letting me chill tf out for once at the end of the day
Making it work for now but the deficit is not optimal

>>76287798
so why is apple pie haram?

for me it's well I'm not sure that's a good question I'll have to think about it

>>76287798
Ravioli or any type of pasta stuffed with cheese. I will gain 5 pounds in a single night if I'm ever in a position to buy or make it so I avoid those scenarios at all costs

>>76287798
Fuckin cheese cubes or slices. Not very filling, extremely calorie dense, and delicious.

>>76287798
Vacations in general. The diet stops when the vacation starts for me. Went to Islands of Adventure with my brother’s family a few weeks ago, bought half a pound of candy in Honeydukes and had eaten it within the hour. Not to mention a butterbeer, burger and fries, and taco bell after. Hawaii was even worse. There’s a vendor every quarter mile on the road to Hana and everything is delicious.

>>76287873
Had to cut out cheese
Too tantalizing

>>76287680
Time for your dose of magnesium citrate

>>76287862
Islam autism, wouldn't let me eat anything that they weren't 1000000000% sure wasn't haram, they legit came up with schizo tier theories about the equipment of the baker surely must have touched something haram in the process of baking the baked goods

>>76287900
that's crazy, reminds me of my moms religion being as autistic similarly.

I think I found the thing I like the most. Really I like it because it reminds me of when I was a NEET and out of college for a couple of semesters just watching anime all day. It was cheap ish and filling and my first frozen pizza

>>76287798
This

>>76287945
>Calories per seving 310
>A serving is 1/6 of the pizza
>1860kcals for the entire thing
bruh

Fatty Contest
Whalelord
287lbs

Had blood pressure scare in Feb 178/112
lost 25lbs and down to 122/80
being old and fat sucks, cut down on salt and save yourselves while you can

>>76288044
Age?

>>76288048
42

>>76288051
Damn, you're basically dead.

>>76288054
yes

This will be tl;dr but a lot of you aspiring /fit/izens need to hear it

I was fat since I was a kid. I was the fattest guy in my group of friends at 280 lbs 6 ft but we were all vidya nerds so it's not like any of us were a healthy weight. Nonetheless I was the one who was the butt of every joke. They were never weight related because they knew they were fat too, it was like a hierarchy thing.

One day I decided to lose the weight and did a crazy crash diet where I would drink two protein shakes and have a couple chicken breasts and veg as my only meals every day. I picked up lifting as well and in under a year had lost 100 lbs. The whole way down people complimented me and I felt more respected, even got attention from women for the first time in my life. At my lowest weight a girl in my friend group couldn't keep her hands off me and if we saw each other at a party or get together we were guaranteed to be hooking up.

Problem was I had reached my goal weight but I wasn't happy with how I looked. Which was silly looking back on it because I had proof of people finding me attractive that I chose to ignore. But to me I had loose skin and my muscle wasn't as defined as I wanted it to be, clearly because my diet fucking sucked. When it came time to do a bulk I didn't know how to manage eating. I injured myself, was put out of the gym for a bit, could no longer control my eating habits, depressed. To top all this off I lost my job for unrelated reasons and I hit rock bottom. I asked myself "what was the point of all this?" and gave into the comfort of gluttony. Gained all the weight back and then some. Very dark time in my life.

When I was regaining the weight I didn't think I would be treated different again, I was just down on my luck. But no, I was the butt of jokes again. There was a party where that girl was at and she acted like I wasn't even there. It was all so shameless it broke my brain. By the time I decided to lose weight again I was 300 lbs.

>>76288062
Nah i'm just fucking with you. Life begins whenever you want it to, it is never too late. 42 years young. Now get that weight off and start living lifel.

>>76288068
I did the crash diet shake and chicken breast again but promised myself when my BMI flipped from obese to overweight I would do things more healthily. So I hit 215 lbs and have been taking it slowly ever since. I feel a lot better. My body looks a lot better and I feel a lot stronger. I'm "respected' again. I am 192 lbs today and doing a slight bulk so I can put on more muscle to fill out my loose skin. I'll probably never be happy with how I look but my mindset is a lot healthier now. The only thing I'm worse off for at this point is knowing how much of what people think of you is shamelessly tied to your image.

I guess the point of this is don't spiral, just because you do bad one day doesn't end it all. Don't let that be an excuse to make bad choices often, just don't catastrophize when it happens. And don't let anyone tell you that lifting for women or for aesthetics is bad, people in your every day life will judge you for your appearance, even people who are supposedly your friends. As someone who has been fat and thin and fat and back again I can attest to this. I don't even think it's a conscious decision people make necessarily. And lastly, please take a moderate approach. I think it's possibly worth speed running out of obese territory but if you're just overweight, take your time, you're going to feel and look better and sustain your progress better if you take a more moderate approach than crazy diet methods or lifting routines that kill you.

>>76288072
fear of death has been great for my diet
never been afraid of dying before, but I am afraid of going out like a fatty bitch

>>76287680
Buy some food grade magnesium sulfate. Put 1tsp into 2L of water and chug that shit. You'll be pissing out your ass in no time.

>>76288068
>>76288076
>Crash diet both times
No wonder

>>76287896
Agreed. I haven’t even cut out chocolate, because I can have one Ghirardelli square at bedtime and be satisfied, but if I take one cheese slice there’s another right behind it, and another behind that one.

>>76288000
I never said I was /fit/ back then

>>76287716
I dunno, I do now. I don't think at the time I realized how good school was as a place to meet people. I had plenty of friends in school, both male and female. I just didn't think to get romantically involved with any of them. I was more interested in playing vidya and watching anime. Now at 35 looking back at it, like damn man, I missed my fucking chance. I used to go over to girls houses to watch anime and play vidya with them. I used to play FFXI afterschool with this girl in my science class. I had a few girls ask me out but I always turned them down. Now I'm kicking myself, no wonder I ended up alone I was a fucking idiot. Then after highschool I turned into a NEET, and ballooned out into a 350+lb monster for the next 17 years. How the fuck was I okay living like that for so long? Why was I so happy to be alone?

>>76288132
lmao literally the same for me. 32 and realised i have no friends or life and only just starting to get myself back to being human sized. What the fuck was i thinking this entire time..........

Today's dinner:
Cabbage fritters, chicken breast and green beans with a cottage cheese dip.
Unfortunate that the cottage cheese dip looks like sick, but the meal was tasty.
~500 kcals for the whole plate, 62g protein.
Cabbage fritters were tasty, but I think I prefer zucchini fritters personally. Surprising, since I quite like white cabbage usually, but this didn't feel like it brought out the cabbage's strengths.

>>76288138
>fritter anon
Ive been meaning to make some of those zucchini fritters, maybe tomorrows supper

Chickpeas and rice, yummy

>>76288146
Were you the anon who recommended the cabbage fritters?
I'm mostly a advocate for variety, so I try to rotate between stir frys, stews etc. Keeping things fresh is the secret to always looking forward to the next meal for me and at the same time being satisfied once I ate it and not crave anything else.

>>76288178
Do me a favor anon and next time roast those chickpeas in a pan or oven, don't even need oil, but get some color on them.

>>76288179
Nah, never made fritters of any variety before. Do they keep well in the fridge for a day or two? I meal prep at least 1-2 days in advance for work

>>76288183
I did air fry them
Just don’t like em browned or too crispy

>>76288186
>Do they keep well in the fridge for a day or two?
I have no idea since I cook daily. Intuitively I'd imagine them to have similar issues as hashbrowns (minus the greasiness) in that they probably get soggy over time .

>>76288191
Well if it's your preference, then who am I to argue against it. I hope you enjoyed it anon.

>>76288193
True, well worth a try for sunday dinner at least

>>76288000
That’s not so bad. When I was skinny that would be all I had in a day.

semi bi-annual update post because I can't be arsed to do it monthly, I still look like an alien lmao

>>76285697 (OP)
Walked 12km today, apparently that's 2.5kcal so it takes 3 of these sorts of days to lose a kilo of fat if I don't eat at all. My final meal for the next 30 days was 2 crepes for breakfast, no cravings yet. I bought some gum so that I can chew away the hunger that will probably hit me in the first week, and multivitamins from Holland and Barretts that should cover my bases. I will try to walk another 10km+ walk tomorrow. Btw exploring areas in the city you've never been before is actually nice, I didn't even need to listen to any background sounds as some sort of pacifier to make the 2-3 hours bearable. Considering I don't have a social life, I should be able to burn 10kg of fat in these 30 days with ease. I'll make progress reports.
Has anyone done this? Seems like such a cheat code.

>>76288287
lmao schizo

>>76288287
Peak retard

>>76288287
nigga you will die

>>76288287
no way it is 2.5k calories anon. sorry to admit it. maybe 12miles of rucking maybe closer.

>>76288262
that is superb

>>76288262
Is this 8 years of weight lifting?

>>76288262
You unfortunately have the worst frame possible for a male, does anyone ever comment on your child bearing hips? Surely some girl has said something after seeing you naked for the first time. Honestly, you should gain muscle to hide your skeleton, with fuller delts, pecs and lats, you might even look normal.
What's your jean size? Is your waist 36+?

>>76288262
>Going full skelly mode

>>76288262
You clearly need more muscles, were you lifting throughout all of this? You have really wide hips that means you should probably spam the living shit outta upper obliques to make it less apparent. Maybe roids are the only way out for some of us.

>>76288262
you looked the best at 220
it hid your klinefelter syndrome

>>76288351
He looks fine now.
IF he wants to, he could probably be a really cute girl.

If not just spam ab exercises so you can get a blocky build crossfitters have.

>>76288290
It's not that insane. I'm only like 10kg from my goal weight. This is actually very efficient.
>>76288298
How is this retarded? Why have a small calorie deficit when you can remove any input calories entirely? I have resolved any immediate vitamin deficiency with these tablets.
>>76288312
People have gone on for a year without food, all that matters is that you are way above 10% bodyfat and that you at least move about. Subcutaneous bodyfat is meant to be a store of energy to be used when you can't meet your daily calorie intake. Humans have survived short periods of time in the absence of food perfectly healthy. I am merely artificially creating a famine situation so that my body actually uses the fat I've stored over the years.
>>76288314
Lol that's for the day, not the activity. 3 hours of walking didn't even crack 1k calories

>>76288362
Schizo

>>76288362
Extreme crash diets almost without exception fail in the short or long term. Even if you manage to meet this goal you have leatned nothing about proper eating habits and will end up in the yo-yo cycle like so many other crash dieters. You are not special

I've put back on 30lb over the last year

>>76288379
Why

>>76288389
snacks man

>>76288392
what were you favorite snacks?

>>76288392
sucks man

>>76288393
cheese

>>76288399
>cheese
you fat fuck. well whenever I eat cheese I can't walk the next day so I usually never overeat on cheese.

>>76288376
Its meant to be temporary so that I have a good starting point for my bulk. My plan is to never get fat again, so I'll just cut whenever my abs disappear and bulk when I'm very veiny. I've been on a slight calorie deficit for a few weeks, it's been fine, it's just not fast enough so I came to this decision. It's not like I'm some oaf eating bigmacs everyday anyways, it's just 10kg of fat that I want to lose before hitting the gym. You can stay around for the progress updates and see for yourself.

>>76288407
Yeah be sure to join the fatty contest

>>76288410
Going to sleep at 81.2kg, see you tomorrow. Btw I'm stopping once I have no more belly fat so if that happens in 20 days I'll be done early. I'm not going to actually endanger myself.

What a bad idea to run in 90° weather
But WAGMI

>>76288325
Recently mostly just squats and other lower body stuff as my shoulders are totally fucked, did lots of upper body for the first 6.5 years but no visible gainz despite getting stronger. Currently focused on improving my cardio, running minimum a mile after every workout.
>>76288332
Yeah i've gotten plenty of comments on my hips, no idea what my jean size is, i usually just wear pants below my waist-line since it's easier, usually from sizes 28-32 depending on fit
>>76288334
I don't wanna do roids, I literally workout 6-7 days/week. Honestly I don't take it super seriously but I enjoy the health benefits, at this point I know that I'll never be jacked.
>>76288351
I don't think I have klinefelter syndrome and i would much rather be in a healthy weight range than as obese as I was at 220
>>76288356
I'm too ugly to be a girl sorry anon, I think I've actually made pretty good core/ab strength gains in the past few years by spamming hanging leg raises a couple times per week

>>76288453
>Recently mostly just squats and other lower body stuff as my shoulders are totally fucked, did lots of upper body for the first 6.5 years but no visible gainz despite getting stronger.
from what I heard it's usually high rep, low weight that gives you the most gains. I think it's called hypertrophy. Were you doing low rep high weight workouts ?

>I'm too ugly to be a girl sorry anon
nonsense anon, you have a nice body so you are halfway there. just do squats to fill your lower body up and if you decide to woman up hit me up

>>76288468
I did a program that rotated lower weight/high reps and high weight/low reps on a weekly basis for years. It was like:
Week 1: failure at 12-15 reps x 4 sets
Week 2: failure at 10-12 reps x 4 sets
Week 3: failure at 8-10 reps x 4 sets
Week 4: failure at 5-8 reps x 4 sets
Then upping the weight next month, It was pretty killer, got way stronger but didn't really pack on any muscle

>>76288316
kek

>>76288491
how was your protein intake?

>>76288509
Minimum 100g/day, generally closer to 150g, I still shoot for those numbers most days, anything more and I feel over-full as if I've overeaten. I do a ton of light snacking throughout the day too on fruit/veggies, greek yogurt, or hummus and crackers, etc. But always try to keep my caloric intake at 2500 calories or less for the sake of maintaining a healthy weight.

>>76287798
Oreos

>>76288262
why did you stop at 138? why not just keep going all the way down to 0?

you fats are killing me right now. no pizza. no soda. no chocolate. no fast food. it's not hard.

if you have been on this thread over a year then maybe just kys

what do you think about keto?
fren of mine was a fat fuck and now isn't
he says its from keto (atkins actually) but isn't it really about just lower calories or does keto make it easier or something?

>>76288693
I did keto for about 5 months, i did lose weight but i was also counting calories and running a deficit. I found it was good for satiety but like all niche diets, youre not teaching yourself long term sustainable eating habits, especially if youre one of those retards that eats bacon and butter every day.

>>76288700
that makes sense, the idea you can eat whatever you want is obvious BS. I just wondered if keto does something magic like burn fat better or something. i mean id rather not have a whole list of shit i can't eat but if it works? i'd give it a shot

>>76288701
>magic
I wont speak to the merits of ketosis and insulin spiking because thats a big debate that draws out the lowest imaginable IQ's on this board. It may work for you too, but i would suggest you do it properly, focus on whole foods, and clean eating, olive oil, fatty fish, avocado etc for fat sources and stay the fuck away from that premade keto goyslop.

>>76288709
im thinking the same. no grains, no sneed oils, butter, quality whole foods. gonna give it a try and see if it works for me. thanks fren

>>76288712
Good luck fellow fat

i just discovered quest bars, pray for me.

>>76285697 (OP)
my legs are sore from leg day
at like 1300 cals bout to burn 500 more on this walk before eating steak and eggs like a true american.

Started June at 181lbs, last weigh in this Monday was 183lbs. However in the space of two weeks I went from not being able to do chin ups to doing 11, as well as better form and lifting my daily weights easier. Think this is a gaining muscle weight increase?

Water might be 0 calories, but it still makes scale go up when you chug it as a way to deal with cravings. How do you deal with them? Gum? Water? What can I do to not binge? Willpower is a finite resource, sooner or later I'll break and just say fuck it and binge on all that slop I've been denying myself. I can only delude myself so much, telling myself that the slop isnt even good that I'll regret five minutes after I eat it, but those fantasies about being better than the slop crumble at 4am when you're driving home alone after a long day and see your favorite 24h slop provider is open and ready to serve you a nice warm bag of regret.

>>76288818
doesn't sound like it anon. you're just fat

>>76288850
>but it still makes scale go up when you chug it as a way to deal with cravings.
Don't you just pee and sweat it all out?

>>76288818
no. probably CNS adaptation. muscle takes forever to build but the training you are doing changes your nervous system and will improve your ability to lift weights for a time before you start making actual muscle gains. don't quote me on that though, this is half-remembered knowledge from /fit/ posts from more than ten years ago.

>>76286207
iktf

Fatty Contest
LivingGod
74.1kg

Life is surreal. I am back on top of things. May the Lord help me cast out the impure spirit I had allowed to dwell with me. It is not I who live but Christ which lives in me. I once weighed 142kg. My goal is 65kg.God willing, WAGMI

>>76288914
Noice progress fren

What's the lowest cal option for getting drunk? Vodka and diet soda?

>>76288965
stop being an alcoholic, and straight alcohol is worse than watered down low %

>>76288974
He didn’t say he was an alcoholic.

>>76288453
>I'm too ugly to be a girl sorry anon,
If you grow your hair out I'd hit it from behind at the very least

>>76287547
>tfw i chose art as my hobby which is like the most shut-in option possible so meeting people irl after college is next to impossible
at least i can draw cute girls...

No but seriously, I drove for 45 minutes today and then tried to do my 1 hour walk right after and I was so lightheaded and tired.
I'm not sure if this is mental exhaustion like the kind chess players get, or physical but I was definitely losing calories while doing it

>haven't schitt for several days
>finally go
>anus is noticeably slimmer than last time
>feels flatter, smaller, the whole area feels more open.... and vulnerable....
did i hit victim weight?

>watch say 3100 calories burned today
>have eaten 1600 calories
From a muscle loss perspective, is this too much of a deficit? Should I eat more? 1500 calorie deficit extrapolates to 3 lbs lost per week, which they say is too fast.

Only concerned from a muscle loss perspective btw.

>>76289049
>3100 calories burned
are you sprinting for 20 hours straight im pretty sure thats not possible

>>76289049
Those calorie burned numbers on fitness stuff are all wrong most of the time. Your pedometer, the counter on the stationary bike, treadmill or whatever other cardio machine all use different calculations.

>>76289077
>>76289097
It could be. I’m >>76287779. Watch says
>2,000 calories resting
>100 calories while walking this morning (and then 100 after for some reason)
>400 calories from cutting grass
>400 calories from leg day
So 200 “active” calories unaccounted for. Stairs I guess.

>Weight loss stagnant
>Start eating way less calories for a few days
>Get paranoid and stressed out all the time, even though I've been exercising a lot which usually makes me calm
Will this feeling pass as my body gets used to the higher deficit, or am I gonna feel like this until I eat the same amounts of food again? This higher deficit has severely affected my mental state in a way I did not expect

I fucking hate that my gym closes at 5 pm during the weekends.

>>76289229
Because of the hunger or what?

>>76289234
Yes

Probably did 1500 cals of surplus tonight

>>76289297
Forgive yourself and follow your diet tomorrow

ate the entire tub of peanut butter again

How do I do cardio without being bored?

>>76289342
Listen to podcasts or rock music that you like, depending on the distance

>>76289011
you aren't even being creative with it. just ask girls if they would like for you to draw their portrait as anime girls. you will get laid just as easily as leonardo dicaprio did in titanic. bitches love portraits.

>>76289297
Same, burger, onion rings, and beer. I don't really believe in cheat days, I believe in
>I've just about McFuckin' had it
days and my joints were a little achy and it's been a month at a deficit. After I slept for three hours then did some yardwork. I feel absolutely fucking great right now.

>>76289342
Do harder cardio, I find going slow boring as fuck, I’d rather do sprints for a short period of time than jog for a longer period. Walking can be fun too since you can easily listen to anything

>>76289371
Nothing wrong with smashing a burger if it fits your calories

>>76289426
Yeah I know but if it feels like cheating it usually is

Fatty Contest
CaptainPlanet
140kg

Fatty Contest
Monkfish
101.8kg

>>76289342
Does it count as cardio if (enough)adderall technically puts me in zone 2?

Fatty Contest
Ponponpon
262.5lbs

Fatty Contest
TheObeseBrit
213lbs

>>76289299
gee wiz. if i did something like that i'd cut 500 calories out of tomorrow and walk 8 miles to make up for it! then i'd be back on track and everything would be ok.

>>76289486
Lol ur gonna die

We doing it?

>>76289895
we better

Fatty Contest
FatGermanFuck
94.8kg

Fatty Contest
LardLad
181.4 lbs

>>76289299
stop buying peanut butter

>>76289471
>Dear Diary, my New Year's resolution to put on some more mass has been a resounding success

Fatty Contest
Greaser
92.2kg
I didnt register the 89.6kg I got this week. Next week, fellas.
>>76289967
CaptainHamPlanet lmao

Fatty contest
Mithra
96.5kg

Fatty contest
timetolockin
210.40

starting eating kinda normal ish again, hitting the gym more. Body weight is still going down, however much slower, muscle definition is improving, I can see myself getting leaner, getting stronger again. wagmi

>>76290039
WHY WONT YOU LOCK THE FUCK IN ALREADY AHHHHHHHHHHHHHH

>>76290039
You on a fucking bulk or something?

Fatty Contest
AngloSperg
277.8

New Nun bread please

>>76290155

>>76290157

took a piss and weighed in at 211lbs. nice.

Hey anons, whats the catch with L-carnitine. Does that shit do anything

>>76288693
i lost weight doing keto without counting calories, mostly because it forbids the most palatable foods so it is hard to overeat. just don't go full retard with the "deep fried butter stick" kind of keto. if you are serious about it you should count calories, though.