Some things I’ve learned are:
To lose weight, you should have a clear goal not some nebulous concept in your head, so your diet should have a target number of calories
Carbs are not satiating, so eat more lean protein instead
Don’t drink your calories, do not drink alcohol, do not drink sugary drinks. There is a reason weight gainer milkshakes are so popular, they make it really easy to over consume
In the same vein, don’t put ranch, mayo, or any other calorific condiment on your food. It just adds calories and there are calorie free sauces out there.
Whenever you have a meal out, drink a full tall glass of water before you even take a bite, you will be partially full and end up wanting less actual calories.
I can’t stress enough how important it is that you recognize hunger is not an emergency, the feeling is natural when you’re losing weight, no you are not dying. It subsides in 20 minutes naturally.

you don't actually need to eat anything but lean protein until you're like 15% body fat. Anything else you cut will make you lose weight faster.

>>77593876
hunger is good because it's your own body telling you "hey, whatever you're doing, it's working"

>>77593863
Biggest advice is that it sucks, and you have to deal with it, but it gets easier.

You start looking forward to your little calorie counted meals and start spicing them up and learning to cook better food, you begin to see your previous habits for what they are and suddenly junk food and gorging is offputting.

But it fucking sucks at first. You have to okay with hunger, be okay with waiting, be okay with suffering.

Working out helps. Staying sedintary makes you bored, and you want stimulation. You cannot find it in food and scrolling. Set timers to tell you to get off your ass every hour or two. Go for a walk, and when that is easy start running.

There is no easy path, no cheat code tip that everyone but you knows about. It takes work, and if you arent okay with working then you will never make it.

>>77593966
Also for diet contents specifically, volume matters. Eat a shit ton of veggies. Have a cut of meat and a bunch of veggies for most of your meals. Like 90% of your plate should be cabbage and zucchini and brocoli and stuff.

>>77593966
>there is no easy path
did you just wake up from a ten year coma?
GLP agonists exist now, literally a cheat code
i dunno what the side effects are but who cares

fasting

>>77593998
You know 4chan is both very old and very poor that this wasn't an immediate answer

>>77593998
GLP is for fags, so is half the bullshit people recommend. All it does is slow digestion, which stops you from being hungry so you eat less.

It doesnt work for serial fats who eat when bored. Thats the big problem, you already have to have a level of self control for it to work; and if you did then you wouldnt be fat.

Its a flawed concept to begin with.

>>77593863
Some little things I've learned while losing 40lbs this year.
Track everything but seasoning
drink a lot of diet soda and water
find lower-calorie alternatives for foods you like; for example, frozen Roma pizzas are 700 calories per full pizza vs. 2.5k for a restaurant pizza or a large Little Caesars pizza. It's not as good, but you'll get used to it.
Find any sort of exercise you enjoy, walking, swimming, lifting, etc. The goal is to have fun while exercising.
For coffee, swap to artificial sweetener and almond milk or skim milk.
Keep fruit in the house as snacks; most melons are low-calorie for their volume.
Consider Ozempic; I stopped after a month or two due to side effects, but it works wonders.
Fast food cravings are a bitch. Instead of a quarter-pounder meal from McDonald's, just get a single double cheeseburger. The goal isn't to have a full meal, but to satisfy cravings with as little damage as possible.
When making meals at home, keep it simple. For example, today's lunch was 4oz salmon, 1 medium baked potato, 1 serving of carrots, a massive plate for around 400 calories.
Season and salt the fuck out of your food so you don't get fast-food salt-bomb cravings.
Consider different diets if something's not working. My friend likes alternate-day fasting, while I prefer small meals and snacks throughout the day. Everyone's different; experiment.

>>77593863
Retatrutide

Instant oats in something like 0% fat/carbs milk or vegan milk of any sort makes my stomach literally close a lid on itself. At work i have to split my food in two my oats during my first break then proteins during lunch
Also lots of vegetables (well tomatoes, bell peppers arent particularly vegetables but they do the job)

>>77593863
Just eat less. It's really that simple. Eat all the same food and meals as you usually do and like, but make the portions smaller. Instead of two sandwiches, eat one. Instead of 4 eggs, eat two. Instead of one bag of cheaps, eat half of it and so on. I lost 60 pounds in half a year this way, with zero effort on my part. No calorie counting, no cardio or gym, no autistic diet, no suffering or any decrease in quality of life. You just eat smaller portions of the same food and that's it.

>>77594012
This 100%

>>77594030
You don't speak from experience. Loser

>>77594381
You can eat like 30 eggs on a daily basis and you will never get fat

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>>77594030
>GLPs are for fags
You're the uneducated faggot.
I was 300 pounds, now 180.