Stop eating garbage with insane amounts of salt, sugar and saturated fat in it. Actually read the nutrition labels of the stuff you're eating. If it's trash, don't eat it. Start exercising. Run around the block a few times.

just keep your mouth closed, fatty.

Your fortune: Average luck

>>159540
Keep that picture of Kaguya on the fridge and remind yourself that she's cheering you on.

count. calories.

if its home made food, just weigh the food, and ask an AI to do the calculating for you.
figure out how many calories you need to eat each day based on your height and weight.
And eat below that amount.

You can still eat the same stuff, you dont even need to exercise.

do keep eating salt, sugar and saturated fats actually, just make sure they're from whole products. avoid all vegetable oils and cook at home instead of eating out. if anything you're buying has weird inedible sounding ingredients on it, don't buy it

Cut down as much as possible on kuso processed/sugary foods & drinks. Measure ur meals and stick to real meats, veg, rice, eggs, etc.

Exercise doesn't do much for your weight, but it does improve your body's strength, shape, flexibility, etc.

>>159547
counting is for autists, that shit will make you paranoid. the quality of calories matters as much as the quantity anyways, so eating better is very much advised.

You don't even really need to count calories - just making a habit of putting your finished meals on a set of weighing scales will help you lower your intake over time

sugar free gelatin has like 0 calories so just eat nothing but that and drink diet soda everyday

long post

count calories, period （⌒∇⌒ゞ）
don't be hyper-anal about the specific numbers, just give yourself enough of a gap that you don't need to think too hard about it
for my current diet, my caloric goal is 1600-1800 a day, I think I burn like 2200 on a fairly typical day and maybe 2000 on a totally idle day
I'm a pretty normal guy with a job that isn't sedentary and has me on my feet

to stay in my goal, I eat two meals a day, breakfast and dinner
some days, I might end up below 1600, some days I might have ended up a bit above 1800, but I have enough of a gap between that and how many calories I expect to burn by existing that I don't give a shit about the specifics ヽ(´∇`)ノ

very important note:
how much muscle you have is the biggest factor in how many calories you burn daily above all else, and thus building muscle is the one real goal if you're exercising for weight loss reasons (or be able to eat a lot without it mattering as much)
your body is very efficient and so a very strenuous day might still only be 400-500 calories off from a lazy day lol - which is a fair bit, but you will also just be hungrier lol

if you don't think you have much muscle, you might only be burning like 1600 a day in the first place and thus you you would need to exercise if you don't want to eat tiny portions

you want to regularly eat something with like meat or nuts or whatever because lol protein, you don't want to lose muscle (・∀・)
this isn't particularly hard though, most people eat a sufficient amount of meat, the current protein craze is insane

two 800 calorie meals a day would be pretty filling, that's like a decent burger and a drink twice a day if you're particularly unconcerned about being on a diet and don't care about the other health effects of eating like that (but cut the fries, they're obnoxiously calorie dense and you'll add like 400 calories to your meal out of nowhere)
fruit is great to snack on too (a big-ass apple is like 110 calories lol), just don't go nuts since you're still counting; you might feel a bit peckish and thus eat an apple or a peach or some shit
really, one of most large fruit is like 100 calories give or take

any snacks in a bag are probably going to be most of a full meal's worth if not more (eg, potato chips, even a snack sized bag; I've seen shit where the serving size was unreasonably small vs the amount in the bag so you could eat like 600 calories in one go without thinking about it) (;ﾟДﾟ)

remove sweetened drinks (maybe limit to one a day and water/unsweet tea the rest), dropping sweetened drinks makes your job a LOT easier since you don't just add like 250 calories to every meal out of nowhere and thus have leeway for something else
again, count calories, round up if you're uncertain, and if you really don't know how much you ate after a meal (eg, you went out to eat with family), assume it's at least 800 or so

if you're not already somewhat active, make sure you do at least a little bit of strenuous activity so your body isn't losing muscle (not even much, just enough so your body knows that it still needs that muscle mass lol)
remember, since muscle mass is such a big deal in how much you burn every day, your body is fairly ready to discard it

you can give yourself a "cheat" day with a higher caloric limit if you expect to hang out with friends, as long as you still count and only do it like once a week (maybe you'd be fine with 2100 that day, which would get you 3 700 cal meals, or one big-ass meal and a normal one), I do this (´人｀)

and lastly, stick to it (＾Д^)
it might be a bit hard at times, but it's effective
if you don't need to drop the pounds fast, just cutting out sweet drinks might put you under your daily calorie load without any other changes and thus you would still be losing weight (just not quickly) if you're not already quickly gaining weight


tl;dr:
how many calories do you burn in a typical day? eat less than that
if you don't know and you're an ordinary guy, it might be like 2000, so eat less than that many, ez ヽ(´ー｀)ノ

>>159540
Go on daily walks. Give at least two hours daily and try to walk uphill as much as you can. All other exercise is optional though doing as many pushups and situps as you can every day helps too. You can do situps pretty easily if you wedge your legs under a table or your bed. That's what I do and I'm not as fat now

Don’t starve yourself or puke, that’s retarded. Just count calories and stay consistent.

Go keto. From experience, if you are honest, keto reduces the feeling of hunger and you do not feel an urge to eat this much. But it still is not a free fix and you need to hold back.

First count how much is your daily use and do not go beyond that eating fats and proteins. You will feel quite bad for some two days once your metabolism changes to this new kind of food. You will feel an instant 1-2kg weight loss because excess water has no sugars to bind to after your natural stores burn up. If you quit keto you will gain 1-2kgs of water back fast.

After that mode switch it will only be easier. Try to eat less over a few days until you live off of 1000-1500kcal a day. A kilo of human fat tissue has about 7800 kcal for reference so you can make expectations on how fast you should go down.

For drinking use anything that has no sugars - so non sugary soda. Milk also has lactose and it is a sugar. Remember to not forget vitamins. If you are a retard like me milk is an answer for all vitamins. It is technically possible for humans to live only off of milk and no other sources of food or water, no other nutrition source can do it. If you feel like you are dying drink some milk.

You just sit and if you are honest it works. You will feel strong urges sometimes but try to get used to that suffering and prolong it as much as possible. Eat whatever to fill your stomach for the pain to go away but just enough to have bare minimum power to walk and not feel the agony, nothing beyond that.

At best I lowered mine to ~650 kcal a day in one meal a few hours before sleep but after under two weeks I had to stop because I fell from stairs of lecture hall and I needed to call it off
I lost 7 kgs in around 12 days with one being a cheat day, and regained under 2kgs of water back but still 5kgs permanently in 12 days is a good score considering that I was active most of the day.

>>159548
>if anything you're buying has weird inedible sounding ingredients on it, don't buy it

like the Z-Hex-3-enyl Acetate and the 1-Methoxy-4-(2-propenyl)-benzene that makes up the chemical composition of an apple?

>>159564
apples don't have ingredients lists, dummy. and if something contains apples, it will say so instead of listing out the ingredients of the apple

I have an upper limit of weight I consider acceptable for myself, if I go above it, I just starve myself for a while and it works every time

Stop drinking sugar. This is absolutely the easiest way to atleast prevent gaining weight. I do carbonated mineral water but you can do whatever that doesn't have kcal.

Start yapping about it. It can be someone IRL that listens to you, like a GF, or it can be AI, doesn't matter. Having your own little cheerleader will make it much more likely for you to stick to your routine. AI has the added benefit of being your personal trainer. It's not perfect but it has good insight and it can help estimate your kcal burn if you exercise.

Read food labels. You don't need to go in depth and read all the substances or whatever just check the kcal on everything briefly. I used to love mayo but dropped it immediately once I started doing this. Some foods can be deceptively fattening.

Exercise is not strictly neccessary but it can speed up progress significantly. And having momentum is important, because it's a good motivator to keep going. You can do strength or cardio, doesn't matter that much. Strength will make you lose more kcal by just existing but less while actually exercising. It's more of a long term investment. Cardio is a good way to burn kcal on the spot. Honestly it doesn't really matter which one you will pick they are about the same for the time investment. IMO pick strength if your goal is to pick up girls, pick cardio if you use public transport. If you decide to stop exercising at some point your cardio gains will likely last a bit longer than your strength ones. But really its about your preference and utility.

Calorie counting also isn't neccessary but helps a lot. You can weigh your food then punch it into AI or just math it out with the labels, you can find a lot of info online about what your kcal goal should be but honestly if youre close to 1500 daily you will lose weight for sure.

Don't neccessarily eat just because you're hungry. Remember that being hungry is actually a normal feeling that normal people are supposed to feel. It's not weird or fucked up to be hungry. Besides this hunger can also be a response to you having strong feelings about something or a confusion regarding thirst. Guaranteed if you start drinking a shitton of water daily you will be less hungry too. I used to go to the fride or pantry when hungry, then I'd stare at the food and just ask myself if I really need this. Often if you decide to just drink water instead of snacking right away you'll find you don't actually need the food. Accepting being hungry becomes second nature after you do it for a bit. Not saying you should be starving yourself just that stuffing yourself immediately when you're hungry is a really bad habit. You should really be drinking on the side (NON SUGAR) most of the time if possible. If you really must eat something that isn't a main meal it should be fruit. Apples are great for this, or stuff like watermelon but that can actually be really expensive depending on where you live. Generally snacks should be water and fiber.

I did all of the above and went from 95kg to 69kg from January to August. I decided to slow down after cuz I'm actually below what my target was when I started. I went particularly hard on the cardio and water drinking and it really makes a difference. I allowed myself to snack on fruit after cardio sessions too, though some people swear by protein but my goal was really just to lose weight first and foremost. It's also important that you keep weighing yourself, I do every morning, which is probably the best time because you will be the most dehydrated so you'll get a more consistent weight measure. A lot of it is just momentum, once you start losing weight it should motivate you to keep going. The start is the hardest for sure but you also lose the most weight then so the payoff is more obvious.

Sleep more
Drink more water
Drink more caffeine (but not more than once every 3 hours)
CICO

>>159540
don't lose your weight

Please, pal. Listen to the anons and get into the habit of watching calories, it helps and doesnt become a chore once you figure it out and get used to it. You even start to remember the calories of certain portions, like one cup of uncooked rice = about 600 calories, etc. and you wont even need to calculate anything.

You could just eat small amounts, but then youre under-eating which is bad. Isnt it better to find a balance and feed yourself well AND lose weight?

to lose weight you need to be on a calories defict. I ate 500 less calories / day and lost tons of weight over a few months.

I burn around 2000 calories a day, and ate 1500 calores. I skipped breakfast and didn't eat after 18.00. It's easy to grasp but hard to follow.

note that diet is more important that training, as walking for 1 hour burns around 6 calories / minute.


get at it fatso!