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𓀐 @oQZRMqqk: >Who is /fat/ for? For milk mainliners 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

>eat my usual healthy diet today >remember I have hidden away a family pack of sweets >inhale it in 3 minutes AFTER the healthy meal >+800 kcal for the day FUCK my life I'm so fucking retarded, shouldn't have bought that shit in the first place

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