I am a fat retard. Can you share with me the secrets on how to lose weight?

I am 106kg, 1.71m (171cm).

I just want to lose weight and get a girlfriend to stop being a 30 year old virgin , i have no so much hope.
I just want to know the sacred secrets of losing weight

>>76355985 (OP)
there are no secrets
for all the basics go to the /fat/general thread and follow what it says

Try freedom units dorkus

>>76355985 (OP)
Stop eating so much and run a lot

>106 at 5'7
holy shit no offence dude but you must be a blimp

>>76355985 (OP)
There are two steps: first, you have to transition to clean low carb eating. Eat only non-fried chicken, fresh vegetables, fresh fruit, greek yogurt, and eggs. That's it.

When you have done this for two weeks, begin walking every day. After a week of this, eliminate all meals but one in the evening. This is "one meal a day" aka omad. Get the walking up to as much as you can do. After about a week, you will lose 1.x lbs per week depending on how big your evening meal is. Once you've been going a month, you can evaluate whether or not you want to add weights, for some, it's too much but if you can, work it in. Remember you need to keep going for two to three months, so sustainable is key. Get that clean protein.

>>76355985 (OP)
Take ozempic before you waste the next decade on miserable diets just to be right where the fuck you started.

>>76356043
>low carb pseudo science

Your body needs to exert more energy than it intakes, than means burn more calories than you consume. Doesn't matter if you eat 90% carbs or 10% carbs. You know what you need to do

>>76356060
If you are a fatass, you *will* fuck carbs up. Thats what got you there. Eat clean and low carb.

>>76356043
Current catalog has picrel which is why I said lift only if you can.

At the end of the day you have to take in less calories than your body spends.

-The easiest way to gain calories is by drinking them. 200 calories of junk food is better than 200 calories of soda, because at least that food will contribute towards making you feel fed. Replace any soda with diet soda. Black coffee and green tea are even better because they double as appetite supressants.
-Fasting might be more effective for you than trying to lower your portions because you can't cheat or talk your way out of a fast. Consuming a single calorie automatically means you failed. Try fasting 36 hours a week. It gets easier with each attempt.
-Ozempic

>>76356155
This contains terrible advice. Don't eat junk food, don't drink soda, don't drink diet soda. At all. Zero. If you cannot simply eat clean, low carb, you will not be able to fast. Do not go from zero to 36 hour fasts, you're asking for trouble. Don't do it.

Eat clean, low carb. Begin walking. When you can do a week of any intermittent fasting regimen, then perhaps dip your toes into longer fasts, but not before. Don't take drugs of any kind. You don't need them. Just eat clean, exercise, and do some kind of IF. For many people, OMAD works great.

>>76356171
You missed my point. 100% it's better to eat at a regular caloric deficit and to cut all junk from your diet-- but if he's 106kg, do you really think he has the willpower to do that? The point of my post was to give some first steps. I was also going to give the same advice about walking but what if he doesn't want to go in public? And sure it's better to not use drugs as a crutch, but I don't think he can do it without one. He clearly NEEDS these compromises otherwise he wouldn't be in this position in the first place.

1. step one: stop thinking about w*men (ew)
2. step two: get to a calorie calculator and count the calories (don't listen to the keto-lards)
3. step three: change the maximum calorie ceiling every Monday based on your weight - weigh yourself first thing in the morning after you wake up.

Here you go. You don't even need to work out, but that helps. And if you want to get laid, then here's my advice: 1) get a job 2) get paid 3) hire a hooker. It's easy and legal. And if you're in one of those gay ass countries where they ban prostitution, then take a weekend trip to Prague or Budapest, and search local escorts web sites. It's that easy.

>>76355985 (OP)
Where was this comic? I tried to find it the other day, bit couldn't.

>>76355985 (OP)
>171cm
>106kg
>30 years old

Hang it up, buddy it's over. You should have started working out 12 years ago. Even if you ever get a girl she'll probably be ugly.

>>76357084
Can’t believe I had to scroll down this far to see the realistic answer
A fatass unc 5’7 manlet? It’s FINITO

>>76355985 (OP)
there are no secrets, everyone knows how to lose weight

>>76355985 (OP)
Cut out all drinks except for water and coffee.

Cut out all non whole foods, I.e. anything you cannot explain the creation of in 3-4 steps (Cheetos, soda, cookies, etc.).

Walk 10k steps daily.

Look up basic calisthenics exercises and master them (Push Ups, pull ups (insanely difficult at your h/w) squats, dips).

You definitely are drinking / eating way more calories than you're noticing so like other anons said a calorie tracker may be useful to you. That being said it is hard to overeat natural foods that aren't designed to be insanely addicting.

>>76355985 (OP)
It starts with the mind.
Do you hate what you are? Are you willing to mentally be something else to destroy what you mentally currently are?

>>76356051
I am looking forward to the fallout in 5-10 years.

>>76357084
>>76357136
It isn't over until it is! Op needs to find his 6'4" orc wife to fix his family tree!

>>76357297
Yes. I fuckin hate my actual self.

>>76357084
It's never over. The ride never ends.

When you get to 30 you'll understand why people get so fat. Life is shit, simple as.

>>76355985 (OP)
100% doable. Before I started losing weight from similar specs, I just had to accept that it'll take me a couple years to get fit. Not an easy thing to do.

Try losing 1 kg a MONTH. Not a week. In 2 years that's 24kg. You'll be healthy. In 3 years you'll be shredded. Plus if you lift, you'll probably even gain some muscle because the deficit is so low.

Also at this point semaglutide is a possibility, but it won't fix shitty habits. It's best to start your diet and lose some weight naturally before hopping onto that shit.

>>76358686
I was 96kg at 176cm and now I’m 70kg but I lost the weight when I was young, but I think you can still do it

>>76355985 (OP)
>I just want to know the sacred secrets of losing weight
Skill issue

>>76356005
You don't need to run at all to lose weight, just stoping eating more than necessary will make one lean, but that would require the OP to stop using food as a way to treat his mental problems.

>>76356067
You don't know what OP is eating in the first place, maybe he just needs to put down the cookies not the carbs. I have no problem staying lean while eating mostly carbs.

>>76356171
>This contains terrible advice
So does your post. You want low fat, not low carbs, and you want most of those fats to not be saturated.
Stop parroting retarded shit you have no understanding of.

>>76358822
>Stop parroting retarded shit you have no understanding of.
https://hsph.harvard.edu/news/low-fat-diets-failed-experiment/
>Stop parroting retarded shit you have no understanding of.
https://www.npr.org/sections/thesalt/2014/03/28/295332576/why-we-got-fatter-during-the-fat-free-food-boom
>Stop parroting retarded shit you have no understanding of.
https://bridgechiro.com/nutrition/risks-of-eating-a-low-fat-diet/

>>76355985 (OP)
You walk. You walk a lot. It's the best cardio for fat fucks because you're basically rucking by carriyng extra fat around. Your knees aren't ready for running yet. Got hungry after walking? Drink carbonated water.
Then you fix your diet. Look up /fat/ OP post, calculate your TDEE and eat at 500 calories deficit (trust me you don't need any more early on or else you will crash out and pig out)
Start lifting, focus on cardio, but i personally would recommend boxing because holy fuck the benefits you get from an average boxing session are so fucking good at some point you will thank yourself for doing it. You lose an absolute shitload of calories every time and it's fun. It thins you so hard it feels like cheating. The downside is that you're going to get hit in the head repeatedly.

>wah wah he's 30 years old and average height he will never make it!
Being slightly above average weight and a bit muscular already puts you above 95% of population. You don't need much to look good in clothes and if you feel insecure about your body by the time you both take the clothes off she's already into you.

I lost 25 kgs in the last 7 months and so can you
WAGMI brotha

>>76358790
people need to realize they are retards, think about it you are inferior that is why you are posting on here. You don't have the genes to be lean just by eating less, you are a dumb fucking nigger. you need to work your ass off, not to mention all those dudes that are lean probably larp saying "oh i just do a couple pushups every now and then" give me a fucking break eat right and be active stop making excuses, "muh im le 240 pounds if i run i might break my ankle and shieetttt"

>>76358846
Staying lean is the easiest shit ever, you just need to trim what you eat, not even follow fad meme diets. Humans have been lean in every history period, it's their natural state, except for maybe ethnicities from cold climates.
Gaining muscle is much harder and takes longer than losing fat.

>>76358842
You need fat to survive, like any other nutrient, but you don't need more grams of fat than grams of carbs. Your definition of 'low fat' is exaggerated.

>>76358846
schizopost

>>76355985 (OP)
If you want to lose weight literally just stop eating.
It's going to suck for 3-4 days while your body shits out a ton of ghrelin, the hunger hormone.
After a while it gives up and starts just burning through your fat without you being hungry. Just take some iodine pills and multivitamins.
Do this for a month max. After that, you start to run out of essential vitamins and you become malnourished.
So be sure to top up on protein, fruits, and veggies for a few days before fasting for a month again.
Watch out how much you exercise because you're permanently running on reserves.

This works but it's a stupid way of going about it. But it's the absolute fastest way to lose weight.

Otherwise in your situation, just reduce your calories. Eat only whole foods. What this means is food that has not been turned into something else. So eat leaves of vegetables, peppers, fruits, whole cuts of meat such as chicken breast and thigh, pork butt and loin.
Cheese is a noteable exception.
LOTS of fucking protein. You CANNOT eat too much protein. Seriously. At your weight, 200g of protein is recommended to maintain and build muscle. That's two fucking pounds of breasts or loins.
However you should not eat two pounds of meat for your protein, what you really should do is get some mixed nuts for those micronutrients. And I'll add GROUND chia seeds because....
Get some fucking FIBER in you!
Do the needful and either get this Psyllum Husk or Metamucil, which is just psyllum husk with added sugar and orange flavor.
I have a protein shake consisting of a scoop of vanilla whey protein, liquid, two tablespoons of psyllum husk and two tablespoons of ground chia seeds.
Do this 30 minutes before you eat. It'll help you in so many fucking ways it's unreal. There is simply no greater joy than sitting down on that goddamn toilet for less than a minute and a giant fucking shit just slides out of your asshole with no effort on your part. Also go walking.

>>76355985 (OP)
here is my advice. dont try to change everything overnight, it will be too shocking and you will likely give up. start by taking a single step, and sticking to it for a month. my recommendation for a simple first step is just switch from soda and candy to whey protein shakes. once you do this for a month or so, then take the next step, but make each step a permanent routine.

enroll in a gym, ask help to any of the retarded trainers there for a routine, anything is better than sitting in your ass
stop eating garbage, intermittent fasting helped me a lot
do any sort of cardio at least 1-2 times a week
start slow, don't go full retard
take anything you read in here with a grain of salt, including this post
>t. lost 30kgs and got a gf

https://www.youtube.com/watch?v=R2_Mn-qRKjA
you can call me cringe, but my cringe helped me through a lot of shit

>>76355985 (OP)
a caloric deficit

An effective but unhealthy way? Start smoking cigarettes and drink coffee. Whenever you're hungry you light up a dart and drink a cup of black coffee. Skip meals. A friend of mine did long walks with a weighted vest and lost a lot of weight. But it can be harsh on your joints