Cardio is useless for weight loss.
It's easier NOT to do something than DO something.
Just eat less or stop eating.
People who give fatties this advice are just having fun tortuting them.
How do we spread this message?
They do 20 minutes of walking on a treadmill then eat 500 calories to treat themselves (they didn't even burn 100 calories in the treadmill)

>Who is /fat/ for?
For horizontally-challenged heavies 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: >>76274962

What’ll it be, Anon?

Holy shlit, visceral fat is a menace. It’s almost impossibly to get rid of past the age of 29. Don’t let yourself get fat. You will feel the consequences in middle age

Post your fictional goal body

Dedicated to shaming the indolent lards of society. May she continue the quest of casting curses on the obese planetside.

Post body retards

is it too late to start practicing team sports as an adult sperg?

Fitness advice from top G.
based or cringe?

Why do women look so busted without makeup, while men look fine?