>Who is /fat/ for?
For the dieting ducks 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: >>76406766

anyone who picks a veg burger kys

>>76409505 (OP)
tbfair the amount of fast food employees that handle food and are paid low is kinda ew. like you know for a fact they do some kinda messed up shit.

i would still go for the cheese burger

>>76409505 (OP)
Two burgers, no bun and a salad on the side

>>76409347
Most of the time, not all the time. Some people can be happy just eating their cereal in the morning. I’m not one of those people. Not anymore.

I'll have the salad with some rice instead, toss the buns

I’m not sure if I’m going to eat all the junk food in the fucking world once I finish my cut, or if that’s just my current hunger talking. Last time I finished a cut I didn’t do that.

My kitchen scale is ancient and is meant for measuring in hundreds of grams. I hope it will work, because I have no idea how else to calculate calories for the salad I'm making

If you're doing a cut or are not and have never been obese then you need to fuck off outta here
I seriously hate these normies coming into the /fat/ thread
YA'LL DONT KNOW WHAT ITS LIKE

>>76409556
>If you're doing a cut
basically everyone here tf you mean?

>>76409564
Nah its different, people doing cut are usually athletic/sporty people who got a little fat boo-hooo and just need to do a short cut to show off their muscles
We are not the same

>>76409571
wut if u r skinnyfat?

>>76409576
80% of ppl in these threads are skinny fat

>>76409581
so im one of the good ones?

>>76409576
Not doing a cut but should also fuck off if
>never been obese

Water weight is killing my nerves. Woke up 4lbs lighter than last night

I'm happy but still, damn i was anxious when I weighed myself last night

>>76409587
>Not doing a cut but should also fuck off if
how could u? :(

I am a fellow /fatty/ and i will not be disrespected like this

thats my purse
I DONT KNOW U

>>76409592
Just do a weekly weigh-in.
Extra cortisol from obsessing over it does you more harm than anything.

>>76409556
Im just finishing a cut after a bulk, but was morbidly obese a few years ago.

>>76409615
Weekly weigh-ins must be weird, if you eat salt and carbs throughout your day you'll weigh more the next day and if that's your weigh-in day it'll skew the whole data set you're inputing this in for the week.

>>76409621
If you were obese you know what its like
I respect your opinion and wish you the best

I've taken the early bed and early wake up pill and it is amazing. Nothing like going for a nice morning walk at 5am after a good night's sleep. Just walking all alone in the world.

>>76409630
>Just walking all alone in the world.
when covid first happened it was amazing. It felt like the world belonged to me

>>76409629
One thing Im noticing is that im actually lean right now, my sleep has gone to complete shit. Im doing a maintenence week eating 2300 calories a day and I wake up after 2 hours of sleep hungry. Its not even that im not eating enough, my body just doesnt like being this thin. Dont try to get to 10% or below.

>>76409629
no way that thing can still fly after eating all that

Just ate 2 costco hot dogs (no buns)

>>76409556
>YA'LL DONT KNOW WHAT ITS LIKE
correct and I'm here to torture you, fatty

>>76409505 (OP)
cheeseburger of course
how the fuck am i gonna keep my gains with vegetables and bread?

>>76409556
Listen fat, it’s called fat loss general not fat fuck general.

>>76409622
That’s the reason I weigh daily. I just don’t take it seriously. I’m extra autistic about it though.

>>76409710
If you dont have visible abs you're a fat fuck.

>>76409622
I just trust the process

>>76409740
Agreed. I only have two but more should appear shortly.

>>76409740
Disagree. Some people get plenty skinny and dont have abs. Its partially genetic and partially doing ab workouts. You also dont need to be that skinny year round to be normal.

>>76409772
Fat fuck cope

>>76409789
>Fat fuck cope
CUM HERE AND WRASTLE ME NOW

>>76409789
Im already at the end of my diet and not fat at all anymore. Im just maintiaining until vacation.

>>76409801
Well done. My vacation is imminent and I’m still not there. If I don’t finish by my vacation I’ll probably turn into one of those fasting retards the week before.

im hungry

>>76409810
Honestly theres always another vacation on the horizon. Achieve your goals next time. Thats what I did. Also its getting a bit miserable just maintaining. My body is screaming for food every minute. Im volume maxing my meals and eating 2300 a day and still wake up in the middle of the night hungry.

>>76409826
I was hungry but I took an adderall and now I’m not.

>>76409839
Let’s just say there will never be a vacation like this again. I still have 5 weeks though.

>>76409505 (OP)
cheeseburger skip the bread

Am supposed to feel hungry all the time at a 1000 cal deficit?

>>76409541
measure it in cups and send chat gpt a pic and ask for an estimate. It can be pretty reliable if you keep an eye on it

>>76409849
if ur not feeling hungry then youre not losing weight

>>76409849
Yes

>>76409843
Maybe not anytime soon, but you have your entire life ahead of you. Anyway, do your best and you'll be satisfied.

sex with women (sex with formerly fat women)

>>76409874
how do i increase my ELO

1 more hour until dinner for me bros. I can’t do anything but watch the clock

>>76409877
just watch something or go for a walk retard

>>76409883
>go for a walk retard
that will make me more hungry though

>>76409883
why you gotta add that last part, does it make you feel powerful? do you truely believe it adds anything of value to your message

god i fucking hate you sons of bitches so fucking much makes me want to punch a wall you're so idiotic

>>76409888
i can hold him down and you can give him your flurry of furious end punches anon

>>76409888
do you want a hug, my nigga?

>>76409888
stop being a retarded pussy

>>76409888
settle down retard with trips

>>76409860
Wrong (You)?

I couldn’t do it I am eating now, 30 minutes early. I will just have to go to bed earlier than normal tonight hopefully I can sleep

>>76409951
can I suck on your tiddies?

>>76409669
What's good at Costco for the /fat/ anons needing gains?

I like Sam's Club because they have 93 lean ground beef, Costco has 90 lean at the most lean. I got memberships for both though.

I think its funny how on Saturdays I allow myself to "eat whatever I want as long as its under 2000 calories". My cheat day is a normal day for CICO peasants. lol

>>76410007
nothing honestly.

>>76409888
i added that last part cuz his problem sounded retarded, watching the clock for an hour waiting to stuff food would just make him even hungrier so it'd be better if he distracted himself

>>76410007
grab a giant bag of pinto beanz from sams. They are my side dish of choice because its dirty cheap, has some protien, and lots of fiber, and slow to digest

This metformin is really eating it's way through me. Really good at helping me control my appetite but the constant shits are unbearable. Think I might have seen some blood in the last one

>>76410010
I hate this I can only eat x amount of calories because my TDEE is so low bs

A dude with a higher TDEE is still going to feel hunger if he's in a large deficit.

Just to use an example: A person with a 1900 TDEE eating 1400 cals will feel the same amount of shitty as a person with a 2900 TDEE eating 2400 cals, their TDEE itself exists only because that's the amount their body needs to sustain itself

>>76410022
not true.

Having a TDEE of 2000 and eating 2000 calories I feel much more energized compared to my sedentary at 1400

>>76410022
>their TDEE itself exists only because that's the amount their body needs to sustain itself
no, that's called BMR

>>76410022
BMR which is part of TDEE calculation is the body's needs to function.

TDEE is BMR + activity level.

>>76409888
Ok retard

>>76410022
>A person with a 1900 TDEE eating 1400 cals will feel the same amount of shitty as a person with a 2900 TDEE eating 2400 cals,
no they won't

>>76410056
yes they will

i give up on 5x5
i can't be 32yrs old doing 75 heavy squats per week on a deficit unless i roid
shit will kill me
down to 3x5 it is

Is there a silver lining to being morbidly obese your whole life until your late 20s and getting no pussy and having no friends?

>>76409615
I weigh in daily because I won't do it at all if I don't make it a daily habit.

>>76410102
Nope, it's just suffering because you're fat. You'd be better off in every way being lean.

>>76410102
No, not really. There's tons of downsides though. Namely being angry that you wasted your youth through an avoidable ailment

You should probably get therapy so it doesnt eat you alive.

>Life is suffering
>Self-discipline is required to live a successful life
>To be self-disciplined you have to value yourself and by extension your time
>In order to value your time you must accept responsibility for your life
>you got fat, even if its not your fault, and the burden is solely on you regardless
>all you can do is move forward, spending your life making decisions and not avoiding them
>rumination is death
>getting mad at yourself for stuff that has already happened is a waste of time
>dont fantasise about how much better others have it, because life is meant to be suffering

>>76410102
You just have to accept that at best you're gonna be that weird old dude at parties who fucks sluts in their 20s

>>76410099
no they won't

>>76409748
Good on you but I would freak out and change what “the process” is on some of these, such as the end of January.

>>76410108
Do you weigh yourself in the morning? pre or post poop?

>>76410143
>freak out
yeah nah
I literally had no diet change whatsoever. That was just water weight lol.

>>76410125
I just want to marry a princess tier girl and have a lot of kids. But maybe I'm being naive since I have 0 experience with women.

>>76410109
>>76410116
I think at the very least my children won't suffer like I did. I won't be a slovenly retard like my father.

>>76410187
well yeah I mean if you value the lessons you definitely can learn that it's just useless suffering and to teach and feed your children to eat well. I guess for a lesson you could also learn from being fat that you will lose weight and never be fat again, learning how to diet, exercise and manage TDEE vs consumption in a maintenance diet. Whereas some may get fat later in life maybe it won't happen to you.

So I just calculated that even when I have a big salad for dinner and some fruit for breakfast, my fiber intake is still only 18% reccomended intake

I what do you guys think of fiber supliments?

What do you

>>76410204
you should learn to eat somewhat while in this phase of your life, at least hitting macros you think are good is ideal. I never take vitamin C supplements but I have to eat half a bell pepper every day to get my daily needs of it.

>>76409734
More data makes a more better graph
simple as

>>76409826
then eat

>>76410102
No, sometimes you really do suffer extensively for nothing.
Only thing you can do is double down on the things you want in life and pursue it with everything left.
Also that other anon is wrong, anger and hatred will carry you extremely far. It is a deep well of motivation, energy and focus that is meant to protect you and serves to remind you what happens when you are weak. Your own emotions are meant to help you and you should never let that feeling go, but do learn to switch out and control your emotions as needed.
The blame is on your parents and none of it is your fault, but you are the one with the responsibility to fix the problem. Such is life, now get angry faggot, you deserve better.

>>76410102
>Is there a silver lining to being morbidly obese your whole life until your late 20s and getting no pussy and having no friends?
Not enough to make it a net positive.
That being said, I think being "lower" on the social hierarchy in your younger years can afford you the opportunity to build more empathy and a more unique personality, as you're somewhat more free of the social mold that others are put into.
If you actually take that opportunity to become empathetic and interesting, or if you just become a hate fueled weirdo and social recluse is chance then.

>>76410149
>Do you weigh yourself in the morning?
yes, right after going to the toilet

>>76410240
what program is that?

>>76410245
visidata

>>76410185
That’s exactly why that would cause me to change my diet, thinking however many calories you were consuming was too many.

>>76410254
>>76410245

Alright lads. I came in at about 1350 calories today.

Now I must keep myself occupied so I don't get bored and eat something else

>>76410102
You'll probably have bigger calves than you would have otherwise.

>>76410204
You can take them if you must but it’s really not that hard to get through food.

>>76410260
Go for a walk and listen to an audiobook, thats what I do to take my mind off food.

>>76410267
Is that true for other muscles too? I seems like it would be.

>>76410260
Post what you ate. I’m struggling to keep under 1500 right now and could use some inspiration.

I banked 1800 calories for supper but I think I'm going to spend them on whiskey while I listen to Black Sabbath albums

>>76410277
I have noticed that the offensive line coach of my college is really into recruiting the most MASSIVELY OBESE giant dudes. Who are often given a 3 star rating out of high school because they are over weight. He then get them to lose weight and generally its a lot easier to selectively strip fat off of a massive and muscular frame than to take a guy who is under weight and put muscle on him.

>>76410102
You got to eat a lot of good tasting food

>>76410287
>but I think I'm going to spend them on whiskey
Bad choice

>while I listen to Black Sabbath albums
Good choice

>>76410319
This. He's like a whore who spent her best years on the cock carousel and now he gets to settle down with a nice stable diet.

>>76410326
Never thought about it like this.

I also smoked for 8 years and had no adverse health affects I don't think it even aged me any.

>>76410022
Having a low tdee does suck. For months I was using apps like myfitnesspal to count calories, and I was only losing like half a pound a week at best. They all told me to eat 1500 a day. Turns out that's barely a deficit for me, 1200 is what I really should be eating, but these apps are scared to recommend anything below 1500

>>76410279
NTA, but my daily chicken and broccoli meal usually comes in a little under 1500.

Been dreaming every night about pastries and candy unable to sleep. All I could think about all day was eating, so i ate a full 770 calorie bag of haribo and half a 680 calorie bar of lindt cookies and cream. Fug I think I may be able to sleep tonight. Time to go for a walk and burn a bit of it off.

>5'10 and 165 pounds
>Walk 41k steps
>Samsung Health health still estimates my TDEE for the day to be below 3k.

This is perhaps the one app to UNDERESTIMATE calories burned.

>>76410390
>so i ate a full 770 calorie bag of haribo
What a waste, if I was going to binge I'd at least go for a candy that tastes good

Although honestly dieting seems to have changed my preferences. I used to love sweets but now when I'm craving food it's more about fried chicken, french fries, pizza, shit like that

>>76410406
I'd eat 3 Magnum Ice Cream bars and that's still slightly less.

>>76410406
Haribo sour sghetti are my weakness

>Pace in-between sets
>Rack up 2500 steps just from lifting
Is this the power of autism?

>>76410452
based fellow saunterer

>>76410452
I pace all the time, literally all day any time I can...still managed to get fat. Cant out-autism a bad diet I guess.

>>76410187
Yes I suppose that can be a benefit. My parents were emotionally vacant which led to me abusing drugs and alcohol. Now I'm sober and will educate my kids on the dangers of using drugs to fill a void

Also make sure to tell your kids you love them.

>>76410452
I'm also a between-set and between-lift pacer. I usually lift for around 90 mins, and rack up around 1.5 miles of steps. It helps that my new gym is basically warehouse sized.

>>76410415
>>76410417
it's funny how counting calories has changed my habits even when I'm indulging in slop now. I used to LIKE candy but now I'll go to the store intending to buy a packet of gummies and think
>770 calories? That's ridiculous, I could have a double cheeseburger and fries for that.

>tfw the brain is a muscle
>tfw my brain is probably as fat and atrophied as the rest of my body by doing nothing but feeding it junk (porn, vidya, and anime)
How can I get my brain back into shape?

>>76410693
Oh definitely, but it felt like my body was craving these foods in a genuine way. Like the balance of carbs and fats in my diet were off, so i just said fuck it and went for it. Losing a bit of progress isnt worth the mental stress.

>>76410696
pick a topic, start to study
since you like anime, start learning Japanese

Every night that I don’t drink, and eat well, having gone to the gym, I feel like I’m making tangible progress towards not being a fat fuck
I wake up the next day feeling closer to the goal than the day before
Feels good

I don't feel any different at all, and I don't think I look any different. The only two pieces of evidence I have that anything is happening is 1) the number on the scale has down down by 8 kg, and 2) my clothes fit different now
I've heard about the paper towel effect, how the changes are so gradual that you won't notice until the last few kg before your goal weight. I'm hoping that's true, if I still have a beer gut at BMI 22 then I'm going to go burn down every McDonald's in the world

>>76410696
Remove the distractions (including 4chan) and start reading books.

Just ran my first 5k bros (actually completed c25k once 9 years ago but I don't think the distance I ran on the last day was a full 5k)

Forgot to chew. Nearly choked to death.

>>76410888
Based. You know you have been dieting good when you forget how to eat

>>76410888
Imagine the weight loss if you died though

>Day 3 maintenance
I lost some weight

im so hungry i could cry :[

First cheat meal in like 4 weeks, this time I got some burgers. Once again reminded that fast food sucks and the healthy food I cook at home tastes better, costs half as much, and is better for my digestion and long term health. Like tomorrow night I'm making a salad with an air fried salmon fillet, romaine, cherry tomatoes, red onion, cucumber, shaved parmesan and a homemade caesar dressing. The whole time I'm sitting there eating my burgers I'm like damn I wish I was eating that salad instead.

>>76409895
yes

>>76410962
That sounds really good anon. I haven't had fast food in so long. Cooking is amazing because you can season stuff exactly how you like it, and not how other people think you should like it.

It’s okay to skip leg day as long as I hit the stair master, right? I already have giant thunder thighs anyway.

>DON'T
>Eat refined sugars, they're terrible for you regardless of calories.
>Eat processed foods.
>Drink your calories (alcohol, soda, Starbucks).
>"Reward" yourself. Cheat days cheat only yourself.
I do all of this and I've lost 20lbs in 2 months. You fucks are pathetic, no wonder you're miserable, eating shitty unsalted chicken with steamed peas in water sauce

>>76410962
>salmon fillet, romaine, cherry tomatoes, red onion, cucumber, shaved parmesan and a homemade caesar dressing
Why are you trying to make your bachelor salad sound like upscale dining retard

This app says my maintainence is almost 3000 calories but I dont know of I should believe that or not. It seems too good to be true given how otherwise sedentary I am, but apparently it controls for that

All the devices say my exersize routine is about 500 calories too, which I also dont know what to believe about, so all in all this information is telling me I'm running at like a 2000 calorie deficit which is way more extreme than I thought. That's potentially 4lbs a week


How accurate do you think this stuff it?

>buy scale
>1500 cal daily
>losan weight
>scale readings trend downwards but are always jumping up and down each day by 5lbs up and down
>hit 220lbs, plateau
>lasts 2 months
>scale starts saying 220, 229, 223, all over the place
>throw it the fuck out and get a new one, different model
>still getting wild readings
I fucking hate this gay nigger shit just tell me what I FUCKING WEIGH

>>76411041
>doesn't tell weight height age
>doesn't say the app
>doesn't say exercise routine
Not too bright

Fatty Contest
LivingGod
70.5kg

>>76411041
Well, stick with it for a week or two and see if you really lose four pounds. If not, eat less.

>>76411031
If things like "cherry tomatoes" and "cucumber" signal upscale dining to you then you are the retard, you fucking retard

The chest press machine makes my arms sore instead of my chest. wtf bros?

>>76411043
I wonder how much plateaus are actually something happening in our bodies, and how much are down to slipping up here and there with actual calorie intake after getting complacent. Like, how sure are you that you're actually getting no more than 1500 calories for the last couple months? I always forget little things that add up, like mayo and cooking oil.

>>76411058
Well if you stick to the exact same intake long term your progress is bount to change since your maintainence goes down as lose weight,right?

So when you first start, 1500 cals intake is a huge deficit , but when you've lost a bunch of weight, it will be a much smaller deficit, so you will lose weight at a much slower rate

>>76411043
2 months of plateauing is too long to explain by anything other than eating too much. You're eating more calories than you're logging. Try to figure out where you're fucking up.

I've lost enough weight that I can almost do a chin-up now, but I can't do pull-ups at all. Is it better to do a couple chin ups and build up from there, or do band-assisted pull-ups?

>>76411067
Yeah but surely he'd still be losing weight at 220lbs if he was really getting 1500 a day, if more slowly. Unless he's seven feet tall or paraplegic or something

>>76411075
After when would you say it can't be called a plateau anymore? 2 weeks? 3 weeks? 4?

>>76411083
>Unless he's seven feet tall
Oops, did the math backward. Meant five feet tall. Although I looked it up and even if you're 4'7", your BMR is more than 1500 a day at 220 lbs. Bro just has to be eating more than he thinks.

>>76411067
Unless you're a tiny sedentary <5'3" manlet with next to zero muscle mass 1500kcal daily intake will get you to a healthy weight eventually. Sure it'll slow as you get closer to your goal but not that much.

Plateauing at 220 on a 1500kcal limit is unlikely, and certainly not for two months straight. The only way it makes sense is if you're eating more than you think you are.

>>76411086
3, if weightloss doesnt resume after three weeks you're eating too much. Most plateaus are just due to eating more than you think. Retaining water weight is comparatively rare, most plateaus are down to you eating too much.

Weight loss is so much harder when you have nothing to do all day except sit on the computer, I feel like im going insane

>>76411134
I always browse /ck/ for inspiration for the next meal

I’ve been working out for 3 days, why am I still the same weight

>>76411220
80% of weight loss is made in the kitchen

>>76411134
Do what some other anons do and just go walking for hours at a time.

>>76410007
>he's not in the know

>>76411286
how do you prepare these? every time i've put one of these in a frying pan they come out terribly

>>76411244
But I am eating less. I guess the apps are just fucking lying about how many calories I need.

I have been dieting at 1500 calories for about 2 months. I have dropped from 250lbs to 238. I'm ok with this speed. But I joined the gym today and they give you the whole free coaching thing. The trainer tells me 1500 is way too low, the bare minimum and is not healthy. He recommends 2000 calories. Does he just want me to lose weight slower and get his services? Is he retarded? Or am I retarded? 33 yo 6'0

>>76411358
He wants to plump up your tight little ass and pound you like no tomorrow

>>76411358
You're probably not legally allowed to recommend a 1500 kcal diet unless you're an accredited starvationist or something and he's trying to avoid liability.

Fatty Contest
Name: Dzonathan Gavert
Weight: 117.15 kg

Overall progress:
https://tinylink.net/1Jdoy

Motivational Song of the Day:
https://www.youtube.com/watch?v=exI40Lqyd0k

Sub 1k on days off is the way to go.

>>76411358
A gym trainer's credentials are very low, so I would take whatever they say with a grain of salt. With that said, 2000 calories is not a bad idea if you're doing more cardio, which is probably what he wants because it means you'll come back to the gym more often. It's not malicious advice. In the end, it depends on your goals.

>>76411358
1lb a month AT MOST anon, take a 6 week diet break every 2 weeks of restricting. what's your goal weight? I recommend stopping at 26 bmi and recomping, wouldn't want you looking decent in the next decade.

>finally dropped below 200lbs after a 5 day stall
Seeing number 1 is so nice...

Fatty Contest
TheThrongler
64kg
5'6

i wont stop until im 10% bf shredded at 58-60kg

>>76410340
all those apps are programmed by computer guys who know nothing about fitness and were held upside down in trash cans in high school by the guys who actually use the apps. they don't really care if they help you reach your fitness goals and like you said, they are scared of telling you to do a big deficit.

>man starves to death because his fitness app recommended realistic food portions

>>76411041
it's wrong.

>>76410100
>75
>heavy squats
if you are a lilliput then they are heavy

>>76410277
wrists maybe?

>>76410102
this
there is no point in dieting you are lost, its over
you also lost your best years to make gains

>>76411324
More likely you're just a retard who can't count or put his numbers in correctly.

>>76410326
kek

>>76411537
The last milestone before abs. You've almost made it.

>>76411027
sure you have

>>76411134
I've gotten really invested into puzzle games lately. They can stave off the hunger for half the day.

>>76410102
I'll give my thoughts on this because I am in the same boat.

1. Start losing weight today. You should've started yesterday but the second best time is today. Right now. Bit by bit, you can pick up the intensity (lose weight faster that is) once you've been dieting for a while longer.

2. you still have plenty of time to enjoy your life. don't be retarded coombrain idiot and fall for hollywood narratives.

3. to make up for lost time you can no longer be a passive, lazy retard. you are going to have to take charge. want to go visit italy? do it. want to go try your hand at a certain career? do it. want to learn to play the piano? do it. want to talk to that girl at the gym? do it. you'll quickly realize that there isn't much to life after you knocked out the main goals on your bucket list.

4. stop ruminating about the past. this is text book clinical depression. go see a psychologist or therapist who is experienced in cognitive behavior therapy. there are DIY book on cognitive behavioral therapy that you can use to implement it on your self.

5. having be morbidly obese you know you what ill-health looks like, take care of your health. work out, sleep good, get sunlight, eat right, don't fall into poor health again if you can't help it.

but really point 3 is extremely salient here, you need to go into overdrive mode. start working away at your goals. put yourself out there. you can't afford to be a le doomer blackpilled incel.

i get a deep deep satisfaction that my life is moving in the right direction whenever i do well on my diet

>>76411673
I had a day recently where I thought I was starving and I decided to go get a snack and go over my deficit for the day. But then I got so distracted playing a video game I forgot to eat for like 5 hours
It's all in our heads

>Be me
>397lbs
>Start diet, carefully controlled
>Start small amount of exercise (10m/day)
>Plan weight loss, 3lb per week, EZPZ
>Drop water weight first week
>Lose consistent 5lb per week
>After 5 weeks, 40lb down

How? Every calculator and metric says I should have lost 15lb. How have I lost nearly 40? What is this witchcraft?

Fatty Contest
casi0
234.8lbs

>>76411027
>Eat refined sugars.
>Eat processed foods.
>Drink your calories (alcohol, soda, Starbucks).
>"Reward" yourself.

Good advice brother. What cheeseburger would you recommend?

>>76411286
Yeah, but 1/3lb is so small though...

I'd rather have a quarter pounder

>>76411870
b8 elsewhere

>>76411307
I have a propane grill (best investment ever btw, buy one if you have the space) so I use that to cook all meat.
>Set it to as high as it can go
>spray some oil on the grill and the patty side without the paper
>Dump the frozen patty directly on the grill
>Take off the paper, season the frozen side with salt, pepper, garlic (optionally a bit of cumin)
>Wait until meat juices start piling up on the frozen side before turning (usually 3-4 minutes, that should give enough time for the bottom to char and get those grill marks)
>Flip it over, wait for the bottom to cook a bit
>Once it's done move it to the top of the grill, turn the heat off, put a slice of cheese on top, and close the grill - wait for the cheese to melt

>>76411307
>>76411909
Frying pan should be about the same, but you need to use a good amount of oil and press the burger down with a weight or spatula
The most important part is to wait for the grill / frying pan to get hot before spraying oil and putting the patty in

>>76411863
back to school buddy, you gotta learn to read

>>76411307
>>76411909
>>Dump the frozen patty directly on the grill

what?
you gotta take the meat outta the fridge/freezer and let it warm up before throwing it on the pan
and let the oil get hot first
hell at 20% the patties don't even need oil

>>76410187
I love her blush and lipstick.

>>76410974
Perfect trad wife

>>76411244
Only faggots like a manly-muscleman. Women like faggot-y looking men that look and dress well in touch with their "feminine side.”

>>76411594
nta but kys.

>>76410102
The silver lining is your 30s can only be better

>buy smart scale
>every single time I measure myself it says my
weight loss is as much fat as it is muscle
Are these things complete horseshit? It’s seriously unmotivating, I’m weightlifting as much as running but apparently the scale thinks I’m losing muscle mass despite my strength feeling better than ever.

>>76411800
By running more of a deficit than you thought. The heavier you are, the easiest it is to lose weight.

>>76412001
>Are these things complete horseshit?
yes

>>76411938
>he doesn't know
>he's scared of oil
ngmi

>70 calorie fruit cup from chick fila - $4.39
>600 calorie large waffle fries - $3.15
we live in hell

>>76412028
I was about to snidely say you should just buy a plastic cup and a couple of fruits from the supermarket instead to save money
then I remembered I stopped buying fruit because it's too expensive now
we live in hell

Hello /fit/, /v/fag here I'm on a diet to lose weight and maintain lean body mass.

I completely revamped my breakfast and I still want to maximize everything I've been reading.

I've been home making cottage cheese from skimmed milk and eating 3 poached eggs + 40g oat bran + 1 guava and lost ~6kg in 1 month.

I heard recently that cottage cheese is better eaten at night though, is that the same for eggs/poached eggs?

Should I swap poached eggs + cottage milk to be eaten at my dinner?

>>76411134
You don't have to train all day, or many hours per day, you're going insane because want to lose weight faster than what reality allows it.

I changed my diet and lost weight, trained very few and most of the time I was in front of the computer playing vidya or jacking off

I bought the Ninja Creami.

>>76409505 (OP)
>Eat a lot of protein. 0.72g per pound of goal lean body mass.
I saw an endocrinologist interview recently that for people who want to lose weight and keep lean body mass they should eat 1.4g - 2.0g of protein per kilogram of their weight otherwise they'll get flacid.

Also 30-40ml of water per kilogram of weight with the same goal of keeping lean body mass.

Good morning, frens. Stay strong.

>>76411588
Why not abs? Can’t be easy keeping an obese body upright.

I've reached the point where there's no grippable fat left on my body except belly/love handles.

I'm aiming to lose 15 more pounds, the next couple weeks will likely be transformative and I'm hyped. Belly fat finally shrinking more, slimmer neck and face, it's all coming together.

And then maintenance, I can finally drink a milkshake when I am back at 2500 cals. Been craving one for over half a year.

>>76412054
>1.4g - 2.0g of protein per kilogram of their weight
Current total weight? That's simply too much. 200kg landwhales have no need for 400g protein a day.

>>76412023
I do know
>scared of oil
no? just don't use it when I don't have to
I'd reather spend the calories on something nutritious

>>76412038
>I heard recently that cottage cheese is better eaten at night though, is that the same for eggs/poached eggs?
protein intake timing makes absolutely zero difference
>>76412054
1 gram per pound of LEAN body mass if training while cutting
less if you don't train
more if you're already lean

>>76412054
I could never afford that unless I bought 3 big bags of protein powder from Costco and lived off beans and rice.

I struggle to get a decent diet under $300 a month with the 105g of protein I need a day at 0.7g per pound.

But I am cutting and eating at 1500 cals.

173.9kg -> 172.3kg (weekly)
Feeling goood on Wednesdayyyyyy!

>>76412107
That is a very small amount of weight loss for someone your size

>>76412101
>I struggle to get a decent diet under $300 a month with the 105g of protein
is america that expensive
don't you have like costco and shit?

>>76412148
Covid raised grocery prices, and because people were willing to pay these new prices rather than starve, they never went down.

>>76411874
>b8 elsewhere

???

i just cant stick to 1500

>>76412101
same
I guess it's kind of a wash because I'm spending less money on junk food, but jesus, I've seen recommendations as high as 1g of protein per pound. Even if that's only for lean body mass, that's still so much fucking meat I've got to buy
I'm at the point where I want to go to my grocery store with a calculator and figure out what the absolute cheapest protein is, and just eat nothing else ever. I don't even care if it turns out to be shitty bland tofu or some shit like that

>>76412193
where'd you eat 200g carbs

>>76411138
What are you all star meals?

>>76412107
Good.
>>76412112
Defeatist and homosexual.

>>76412100
>protein intake timing makes absolutely zero difference
Got it, thanks anon.
>>76412100
>1 gram per pound of LEAN body mass if training while cutting
>less if you don't train
Checked the interview and true, well noted, 1.4g-2.0g while training, my bad. Very important detail.
>>76412101
It's 1.4-2.0g if you're training

>>76412100
>1 gram per pound of LEAN body mass if training while cutting
>less if you don't train
>more if you're already lean
are you shredded anon and did this work for you?

>>76412234
irrelevant since I'm taking information from someone who got people contest level lean

why doesn't chewing food up and spitting it out taste as good as swallowing it?
maybe I should just become bulimic

FattyContest
ChrigUwU
102.7kg

Damn so that’s why anon was fucking up his diet to be drinking whiskey and listening to Black Sabbath. Just heard Ozzy died

>>76412238
>irrelevant since I'm taking information from someone who got people contest level lean
But how do you know they are not lying and just want you to take longer to get shredded?

Either way, whats your take on collagen protein? Is it good enough to build muscle/count in your total protein intake?

Only asking because every other protein powder constipates me to hell besides collagen.

>>76412270
>But how do you know they are not lying and just want you to take longer to get shredded?
because the guy really knows his shit, has results and is trustorwthy, might be the best fintess information source online actually

>Either way, whats your take on collagen protein? Is it good enough to build muscle/count in your total protein intake?
it doesn't build muscle
it has 4 calories per gram like other protein sources but isn't used like them
collagen is used in joints (if you get enough vitC), hair and nails

>>76412286
>it doesn't build muscle
0%? So if I took 1.5 grams per lb of collagen protein then I wouldn't get any more muscular in 1 year?

>>76412293
protein is not equal to protein, the aminoacid composition is important

>>76412293
pretty much
I'm actually not sure if collagen is 0% going to muscles or like 2 or 3% but it is barely used there

>>76412305
>>76412293
oh and you don't get muscular from eating protein
you get muscular from weigh training with progressive overload while ingesting an adequate amount of protein and resting adequately

>>76412302
>protein is not equal to protein, the aminoacid composition is important
As if all this shit wasn't hard enough already...
What about protein powders? Like whey vs isolate vs plant shit or whatever, how much does that matter?

>>76412311
whey(concentrate vs isolate doesn't matter) and casein >>>>>>>>>>>>>>>> plant shit

>>76412234
1 gram per pound lean is a conservative number. You can probably get away with .75. The important thing is to just lift hard and monitor your strength while cutting. If you get weaker then you need to eat more. I suspect that I could lower my protein even more drastically than that. But I’m not going to gamble too much with my gains

>binge an entire sleeve of Oreos
>a voice in my head says it's too late to stop now might as well finish the bag
>watch in horror as I twist off each Oreo top licking the cream and scarffing down the cookie washing it down with a cold glass of highly caloric whole milk
>think why am I doing this, I was doing so well, how will I explain this, as each Oreo goes in
>wake up covered in cold sweat
>no Oreos around
>it was all a dream
>relief washes over me
Why is the slop haunting me? When do the cravings end? I haven't had and processes slop in over a year now.

>usually only weigh myself on sunday
>weigh myself again on tuesday night
>scale says I gained 2+ lbs
>weigh myself the next day early in the afternoon after waking up at noon.
>scale says I lost 1+ lb compared to sunday.
Is this shit always such a rollercoaster?

>>76412002
I'm really not though. Everything is calculated to the calorie.

Exercise is calculated on 3 calculators + 2 fitness trackers.

Weight is taken on 2 scales.

TDEE is calculated in 4 different ways, output is based on the highest.

There are shenanigans at play...

>>76412251
Why keep posting is you arent going to actually lose any weight?

>>76412324
>americans have dreams about eating sweets slop

kinda funny

>>76411870
>>76412185

1/3 is bigger than 1/4 anon. Its basic math.

>>76412338
>3 is bigger than 4

c'mon dude what are you saying lol

>>76412324
It never ends, no matter what anyone says.

Slop is designed from the ground up to appease your primitive money brain to the maximum possible levels. Humans genetically crave carbs and fats, which slop is made almost 100% of.

The body/brain still thinks we're primitive hunter gathers in an environment with limited food, it wants to store fat so we can survive harsh winters, famine, etc.

Slop is designed to be exactly what we crave to survive a harsh environment, the issue is we face no harsh environments so all that fat becomes a burden rather than a boon.

>>76412302
>>76412302
>>76412305

>aminoacid composition
what if I overeat foods with high amounts of the missing aminoacids?

>>76412307
so someone eating .33 grams per lb of protein and lifting heavy will be more muscular?

>>76412342
You're laughing nbut people actually though that when 1/3lb burgers were rolled out.

>>76412331
Yes, hydration level and food has a huge impact on scale. The difference between sweating your ass off at the gym then taking a piss, and drinking several large glasses of water and a large meal could swing you as much as 5lbs.

Why its best to pick a consistent time to whigh yourself and average the results over the week.

>>76412344
>what if I overeat foods with high amounts of the missing aminoacids?
what if you eat normal food?
>so someone eating .33 grams per lb of protein and lifting heavy will be more muscular?
more muscular than who?
.33 grams is not even enough to maintain what you have

>>76412346
I know the story that's why I made my post

losing weight is incredibly easy

>>76412257
I didn't do it though. I saw this pic of Ozzy staying fit and found the power to resist the booze and instead enjoy a bowl of wholesome gf spaghetti while listening to his albums. Blasting more Sabbath in the gym in a few minutes.

>>76412324
Desu I don't think there's any issue in eating trash a day of the month or even the week

The problems start when you eat trash every single day out of 365 days, that's when shit starts to go down

>>76412353
How's your LDL?

>>76412148
>>76412148
You technically can (I actually bulked for $5/day in college in 2016), but it’s difficult. Currently I’m paying
>pack of raspberries: $3
>quarter pound of ground beef: $1
>greek yogurt: $1
>2 protein bar: $2.80
>2 eggs: $0.50
>bag of broccoli: $1.10
>1/4 avocado: $0.25
>half pound of salmon: $2.50
>1/4 pack of green onions: $0.25
>1/2 jar of salsa: $2
>1/4 pack of taco seasoning: $0.20
>part of bag of tortilla chips: $0.50
>1/4 can of broth: $0.20
>part of onion: $0.10
I could get under $10 if I wanted to but I’d definitely be eating less interesting stuff.

"t-tomorrow... ill change my life... *dies*"

>>76412324
I'm not even a sweets kind of guy, but oreos are some kind of voodoo drug. Last winter my gf kept throwing whole packs of them in my lunch and I would eat the whole fucking thing in one day, like three sleeves. I ate at the very least four boxes of oreos this way, on top of the other careless slop and liquor I consume during my peak work season. Those oreos are a huge reason why I got back into fitness this summer

>>76412358
Last month it was 180 :)
tomorrow I'm getting my bloodwork done again

>>76412356
I never ate trash daily, even at my heaviest I ate trash maybe once a week.

>>76412352
>what if you eat normal food?
I throw up if I eat too much chicken breast desu.

>>76412359
>raspberries
>protein bars
Lmao

>>76412359
>>pack of raspberries: $3
>>2 protein bar: $2.80
>>1/4 avocado: $0.25

c'mon dude
I too am broke and I don't buy fruit cuz it's so expensive compared to oh I dunno a teaspoon of sugar
protein bars are overpriced garbage
avocados are almost pure fat so just calories
it's almost like you're doing this on purpose

>>76412365
eat turkey breast :^)
cottage cheeses, yogurts

>>76412368
I love them.
>>76412359
Should be an 8th jar of salsa. I meal prep with a half jar for four meals.

>>76412370
>eat turkey breast :^)
meh it doesn't really matter whatever. It still won't stay down after a certain amount eaten
>cottage cheeses, yogurts
lactose intolerant

>>76412362
Mine was 143, doc told me to lower it. And I thought I had this diet shit figured out. Ive been yogurt maxxxing, as it had less cholesterol than whey powder or chicken breast. Which is where I used to get most of my protein.

>>76412370
I’m not broke though. Also I buy protein bars with my company credit card usually. And all food is “just calories”.

>>76412374
lactose free dairy?
fish
split a pound of meat into 2 or 3 meals to make it easier on the stomach

>>76412387
I'll try anon I already split it up in 2~ meals but I'll see if 3 helps

>>76412335
Just replace Oreo with Tim Tams or your regional equivalent.

>>76412370
>avocados are almost pure fat so just calories
avocados are good fat that controls the bad fat

>>76412386
>I’m not broke though.
good for you
>And all food is “just calories”.
and some food provides essential nutrition, some food provides nice to have nutrition and some food provides just calories
also we are in /fat/ so calories have to fight for survival
>>76412396
sure picrel but still
haven't had dreams about cookies and never will
I don't really dream about food in general
>>76412397
how does one fat control another what do you mean?

>>76409505 (OP)
pee pee poo poo time for my daily walk on the treadmill, gotta get those steps in. I just do 1 mile in 20 minutes. I know that's not great but I'll work up to doing better, it's just going to take some time.

>>76410007
Packs of chicken thighs
They sell 5 lb bricks of shredded rotisserie chicken breast. I freeze it in 1lb portions.
I buy the bags of Taylor farms salad. The two pack is 4 lunches, so I can use it up before it goes bad.
For a semi cheat meal I will eat the ajinmoto gyoza.
"Goodles" are boxed mac n cheese with decent protein and fiber macros

>>76412399
>and never will
Famous last words.

>>76412399
Avocados are nice to have nutrition. And I find them very satiating so they support weight loss.

>>76412376
DYOR about this shit but "cholesterol being bad" is bullshit, every study out there has shown that 80% of patients which have actually had heart attacks have had "healthy" or "low" levels of LDL cholesterol
My doctor also told me to lower it and I've kept eating the same shit, I'm trying to get more fish in my diet (not because of cholesterol, DHA oil makes you smarter) but fatty fish is expensive.
Also dietary cholesterol has next to no effect on blood cholesterol. It's all saturated fat. If you want to lower your cholesterol, you need to eat less saturated fat.

Something also worth noting is that higher cholesterol is associated with higher testosterone. I probably won't get another test tomorrow but last month I was at 723 ng/dl total testosterone.

https://www.uclahealth.org/news/release/most-heart-attack-patients-cholesterol-levels-did-not-indicate-cardiac-risk
https://onlinelibrary.wiley.com/doi/10.1111/andr.13393

>>76412418
Salmon is $5/pound, that isn’t too much worse than chicken

>>76410204
The only way I can get there is beans. Even then, I dont hit my fiber target, but considering im only eating 1500 cals I assume thats fine. As long as im regular I dont sweat it.

>>76412399

>>76412426
>Salmon is $5/pound
where the hell do you live? Salmon is $10/lb farm raised or $15+ wild caught where I live. It's almost as expensive as steaks. NY strips are $15/lb, ribeyes are $18-22.

>>76412432
>replace sneed oils with avocado and markers improve
yeah no shit but not what you said

>>76412418
Well my biggest source of saturated fats is also chicken breasts. So I'll see what effect cutting them out of my diet has at next months appointment. See if getting nearly all my protein from yogurt does anything.

>>76412376
>>76412418
>>76412441
https://bodyrecomposition.com/nutrition/a-guide-to-dietary-fats#Of_Dietary_Cholesterol_and_Blood_Cholesterol

>>76412441
>cutting out chicken breast
at that point you're eating like a bugman
eat more fish and cut sugar / seed oils and you'll be healthy

>>76412434
Why don’t you try leaving Whole Foods every once in a while, moneybags?

>>76412441
>my biggest source of saturated fats is also chicken breasts
>0.5-0.6g per 100g of raw skinless breast
????????

>>76411938
The package literally tells you to cook them from frozen

>>76412470
I don't give a fuck what the package says

Gone from 105kg to 97kg in 2 & 1/2 weeks... how do I calculate how much of that was water weight?

>>76412475
3-5kgs

>>76412475
does it even matter? you lost weight

>>76412497
nta but the goal is lose fat, not water kek

>>76412354
based. I'm going to do play through all of their albums over the week. The first few + the Dio albums are classic gym records but it's honestly been a while since I've sat down and listened to the whole thing from start to finish

Zooming along. Roughly 2 months to go. I've been at this since late 2021 and I have no idea how the fuck i am going to transition into "maintenance"
Statistics:
You are losing 2.3 lbs/week of total weight.

You are burning 1141 cal/day more than you eat.
You have been tracking your weight for 13.4 months.

You have 23.0 lbs to lose to reach your goal weight.

You will reach your goal around October 1, 2025.

You are burning 141 cal/day beyond your plan.

>>76412451
I get like zero sugar and oil in my diet already. Can't cut what I don't eat.

>>76412475
about 3-4kg

>>76412060
Ditto hat bro
I am on my last 10kg to go stretch

>>76412469
Yep, next biggest source is milk, and I had maybe a glass a week. I was eating chicken breast nearly everyday. The only oil I use is extra virgin olive oil but the amount of fats I got from that was negligible because I use a sprayer. It was literally less than 1g of the stuff, takes like 4 full sprays to equal 1g, I used 2 sprays (one spray per side of the chicken) so I counted it as 1g anyway, still doesn't come close to the chicken's fat contribution.

Rate my lunch bros

>>76412541
That's not food, that's snacks.

>>76410394
Any idea what my TDEE might have been for this?

Samsung Health thinks around 2900cals, but that sounds low.

5'10 and 165 pounds

>>76412541
you're going to feel hungry again in 1 hour and fuck yourself over

>>76412544
screw you it works good enough

>>76412541
Processed garbage/10
You didn't even try. You just went to a gas station and mostly just bought things because they had the word protein on them.

>>76412064
yea but for whatever reason its very hard to grow your calves you just have them or you don't
same with wrists
but for whatever reason most obese ppl have biggish calves/wrists and keep them after you lose weight
don't think that's the case with abs (as in you can "easily" target grow as oppose to wrists/calves )

>>76412550
I eat the same shit and it keeps me fine between meals

>>76412557
>but for whatever reason most obese ppl have biggish calves/wrists and keep them after you lose weight
I would assume it's due to keep their fat ass upright

>>76412557
>but for whatever reason most obese ppl have biggish calves/wrists and keep them after you lose weight
maybe because they basically have a 100+lb rucking vest 24/7

>>76412001
just think anon how could it measure your fat or muscle just based on weighing you?
its the same retarded crap as all those apps or watches that judge your sleep quality or whatever

>>76412211
picrel and also i ate 3500 calories at mcdonalds on sunday

>>76412331
>literally the same shit repeated 10 times on every thread
don't you retards realize that you drink and pee over 2kg of water every day?

>>76412564

>>76412331
>>usually only weigh myself on sunday
retard

>>76412548
Depends on your heartrate, even better if you know your VO2 max. Steps/time alone isn't a good way to figure out caloric burn unless we also know how heavy you are, your age, your heartrate and your VO2 max. If you were in Zone0 it'd be <500 calories, if you were in Zone1 ~1500, Zone 2 ~4000. It can vary pretty wildly depending on these factors.

Get a heartrate monitor if you're serious about it.

https://www.omnicalculator.com/sports/calories-burned-by-heart-rate

>>76412541
I'm going to be the lone voice of support here: I've also been having a protein drink and bar for lunch every day for like 3-4 months now (but not the potato chips) and it's been going pretty well. As long as your dinner isn't just another protein shake or something like that, you're probably fine.

Personally as much as I like chips, I'd rather spend those calories on another protein bar or something. They taste good but they're not very satiating.

I pigged out yesterday ;(, ate like 3-4 chicken wings, 6-8 slices of pie and 4 slices of pizza. Is it over?

>>76412589
Would a newer Galaxy Watch be good or should I look at something else?

doing 1 mile @ 3mph is challenging for my fat ass. I sweat like a pig and am winded by the end. it's gonna be a long long time before touchdown brings me round again to find I'm not the man they think I am at home etc etc

>>76412602
Why do much pie?

Not hating on the pizza or wings, but I'd tap out after 3 slices of pie at most even if I was not counting calories.

>>76412594
I skipped breakfast and just needed something quick during my lunch break. My dinner consists of grilled chicken wraps + salmon or pollock so I'm still getting my protein in and staying within my calorie limit

>>76412614
it was applie pie, it was 300 kcal per slice, it was just yummy man i dont know what to tell you

>>76412616
Pretty much the same here. I have a fairly low TDEE so I started skipping breakfast and just having a protein bar/drink for lunch to cut calories. Yesterday I had that + a lean pork chop + pasta, then I realized I was still like 300kcal under my already low limit so I went back out and grabbed a couple chicken breasts to pack in some extra protein
Felt pretty good knowing I could've gone to bed with like 800 kcal and felt fine

>>76412607
Generally speaking watches/rings are the worst at measuring accurately, chest straps are best, but its really comes down to what you feel comfortable wearing and what you're going to use. I use a polar strap.

>>76412625
based and redpilled I too think pie and pizza and chicken wings are yummy

>>76412632
My watch says I burn up to 50 calories in the shower. Granted I do wall plank (I lean against the opposite wall from the shower head and just enjoy) but I think it’s more from the hot water raising my heart rate. I use it to compare days but hard to take it at face value.

>>76412602
Holy shit cease this shit. 1 day won't destroy your overall diet.

You have to regularly eat like you did to be over, it's fine if you miss a day or even 2 months as long as the other 10 months you were on a dietary loss

I know people hate on the calorie estimations of fitness trackers, but mine feels fairly accurate.

I just wrapped up 3 weeks of extremely consistent diet. The weight I lost vs the calories I ate puts my tdee at around 2,650.

During this time my fitbit estimated my tdee to be 2,711.

I expected it to be off a lot more than 60 cals

speaking of smart watches, I started wearing one for the first time just to measure my steps, and noticed for the first time that I have a weirdly low heart rate. Like, when I'm just relaxing on the couch it's usually under 60 BMP. I know a low heart rate is something athletes get but I'm a fatso who doesn't even make it to 10k steps every day. Anybody else have this?

>>76412661
Could be genetically lucky, could be an illness.

I'd talk to your primary, although it's likely a good thing but you always wanna be safe.

>>76412112
Just to put it in perspective that's 0.92% of total body mass. Now yeas, I can loose more in week. Last week I lost 3.2kg. But it is what is anything that's less than last week is good. Looked up fast but so not sure how accurate. My bmr should be around 2.7k-2.8k. I eat around 2k calories daily. To loose 1.6kg a week I would need 1760kcal deficit daily. Now not sure if my maths are mathing, but I feel like this was good progress :).

>>76412659
How are you calculating weight loss though? Even if you’re weighing yourself at the same time what the scale says still varies widely day to day.

>>76412647
Watches use a tiny sensor that tries to pick up your heartrate optically, which can be interfered with by numerous factors like sudden movement, like swinging your arms when you walk, moisture, dirt on the sensor, ect can make it detect extra beats or miss beats. While straps pick up the electrical signals from your heart and are usually >95% accurate at actually detecting your heartrate during exercise. Then again if you're just walking around and not doing a lot of quick movements you don't need a strap if you already have a watch, or you've been eyeing a watch for other reasons its probably close enough to give you a general idea of your heartrate. Unless you're a serious and care about your zones training you don't need the accuracy of a strap.

>>76412661
Just had a check up and my RHR was 47bpm, my doctor told me not to worry and its actually very good. Maybe ex-fats have better RHRs than never-fats.

>>76412661
My watch says my RHR is 46. Is that bad?

>>76412685
My rhr went from 100 to 64 since December.

Hoping to get below 60, down 102 pounds.

>>76412685
I care about calories more than heart rate. CICO and all that. I trust it well enough for heart rate.

>>76412675
yeah you're probably right. Better to be safe than sorry with heart stuff

>>76412686
Damn bro. Mine will drop as low as 45 a couple times while I'm sleeping, but the average is still like 55 over the whole night

>>76412686
my sleeping rhr is 39-44

>>76412706
>Damn bro. Mine will drop as low as 45 a couple times while I'm sleeping, but the average is still like 55 over the whole night
is that supposed to be good? What is the benefit of a low rhr?

>>76412686
Do you feel tired, dizzy, or have chest pains? If yeah, you probably have Bradycardia, if not it just means you've got a healthy heart.

>>76412712
>Bradycardia

>Do you feel tired, dizzy, or have chest pains
I used to have chest pains. But usually I get tired or dizzy when I go too long without sugar.

>>76412720
Should probably go see/talk to your doctor about it then.

>>76412726
thank u anon

heart stuff is annoying because it's always like

>if you feel a flutter you shouldn't be worried because 99% of the time it's nothing. Many people have this and it's not indicative of anything
>But if you have any of these other incredibly vague symptoms, like "tiredness", it also could be a sign that your heart is about to pop like a fucking balloon
>Anyway, try not to worry about it

>>76412658
>it's fine if you undo entire week's (or more) worth of progress in one day bro
ngmi

>>76412711
Increased lifespan, almost all death by old age is heart complications.

The less strained your heart is at rest*most of the day) the less wear on its cells.

Also if you do HIIT, you can train your heart to better control its heart rate, increasing your chance of surviving a heart attack.

>>76412679
2 week moving average

>>76412740
he is right DOUGH, just pick up where you left and you will make it

>binge eat candy and chocolate
>total for the day 3600+ calories
>lose a pound and a half compared to the precious morning
the fuck?

>>76412737
>incredibly vague symptoms, like "tiredness"
It means do you feel tired during your regular activity on a normal day. Its normal to feel tired a few minutes after you wake up, or after a strenuous workout, or when its around your bed time, its not normal to feel tired just doing regular day-to-day stuff once you've been up and active for an hour or so. If you feel tried throughout the day without anything prompting it like exercise or lack of sleep that could be a sign of a serious problem with your heart and you should talk to your doctor about it.

Same goes with fatigue, confusion, chest pains, dizziness, difficulty concentrating, irritability, and memory problems, if you're getting any of that just randomly throughout the day without anything prompting it is likely a sign of serious problems and you shouldn't ignore it.

>>76412809
I feel tired unless I’ve had a complete night of sleep, or a nap. But it’s just drowsiness. I can physically do things the same. RHR 46 guy here.

>>76412809
To be fair something like "fatigue" actually IS incredibly vague. Also like half the issues listed are "normal" for fatties.

>>76412737
Heart arrhythmias should ALWAYS get checked out by a doctor

>>76412324

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>>76412863 >>76412863 >>76412863 >>76412863

>>76412844
Look if you're getting fatigued just doing regular everyday stuff that's not normal, even for fats. If you go for a run or do some lifting, sure, its normal to feel fatigued after that, but if you feel fatigued after taking a shower, walking the dog, or peeling an orange you've probably got issues you need diagnosed.

>>76409629
>Me when I say I'm going to only eat 1,000 calories today

>>76412797
>candy and chocolate
these are empty calories so they don't add weight

>>76412959
god i wish that was how it actually worked

>>76412577
You are the retard. Weekly weighing is better than daily. Daily weighing is autistic, not sustainable, and an amateur move

>>76413092
>Weekly weighing is better than daily
Imagine if you ate something salty before your weigh-in day. Or your body just decided to hold onto more water that exact day. Fucks up the graph something fierce.
Daily weighing then averaging weekly/fortnightly trends is the way to go.

>>76413092
Weekly weighing amplifies the power of outliers.

>>76412613
Treadmil, incline, better than running

>>76413092
you weigh yourself daily for 2-4 weeks see if your rate of progress is good and then don't weight yourself at all for some period of time
>Daily weighing is autistic, not sustainable, and an amateur move
bro weighing yourself constantly weekly or daily is not maintainable like at least 5-10% of /fat/ posts are about weight and it not going down

>>76412399
avocados are high in omega3's, which balance out the omega6's which most people overconsume.
They're also extremely high in potassium.

>>76413092
i agree desu

healthy weight loss per week is around 1kg-1.5kg, that shit is barely noticeable daily

>>76412112
1% of bodyweight per week is a perfectly good pace.

>>76413505
how do you know that your "1.5kg" loss isn't just water dropping from a day to day if you weigh yourself weekly?

i really crave liver, i think roasting it with onions will do

FattyContest
timetolockin
212.49

>>76413157
Which amplifies the idea that you should not be obsessed with the fluctuations of your weight

>>76413749
How does weighing every day allow you to know what’s fat loss and what’s water loss

>>76413961
if you gain 1kg one day and lose 1.5kg the next day, then it is pretty obvious that it was water weight. more data points = easier to notice outliers.

Fatty Contest
Rixon
119kg
183cm