Post your mires. Doesn't matter who it's from.

>Who is /fat/ for?
For gluttonous geese 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: >>76308342

Is this achievable natty?

Your age, your norwood staturs, your bristol status.
I'll start:
36
norwood 4
bristool 1

Is whole milk from a cow good for you? How often do you drink it if at all?

Does size or skills matter more in a fight?

Listing up. Are you trying to lose weight? Yes? Are you still a fatty despite being on this for more than a year? Yeah, I thought so.

Aiming for a 500kcal deficit is the gayest thing you could do. It doesn't work, and if you don't accidentally go over your calories, you *will* desist because the rate at which you lose weight is so slow. Imagine you have to lose 40 pounds: will you wait almost a whole fucking year for that?

My strategy, WAGMI's strategy, is way simpler and actually efficient. It's built in three pillars:

>1. Exercise everyday
You eat because you are bored and you have food at your reach. By exercising, you will busy yourself for at least some hours with training and showering once you finish your activity. This alone will lower your calorie intake, aside from increasing your calorie expenditure by 25% or more of your TDEE. Any exercise is great, do what you like doing the most as long as it burns a good amount of calories.
>2. Aim for a 1000kcal deficit
Forget the bullshit 4'11" Reddit whores say. Losing weight fast won't make your weight loss unsustainable. In fact, have you ever seen a person who did an aggressive calorie deficit relapse? No, right? The people on /fat/ who relapse are always losing weight slowly.
>3. High protein & intermittent fasting
High protein preserves muscle and keeps you satiated. Intermitten fasting rescues your hunger and makes you only be able to eating a limited amount of food. You can't stuff yourself in only 8 or 6 hours. Also, cut out completely junk "food". You may do it gradually, but don't try to substitute junk for other junk. Eat fiber as well.

And this is the WAGMI strategy. The only one that works. Thank me later when you get fit.

>ending strength

How do I avoid becoming him?

Extreme fatty here
I've gotten into the horrible cycle of doing good during the weekdays then binging and being lazy on weekends, undoing my progress and meaning I never lose weight
How do I break this cycle?