>>32916818
tldr
>lift shit
>get your protein

try to consume as much whole meals as you can, avoid soda and other liquid goyslop and cheap carbs
if you eat mainly whole home cooked foods (better if single ingredient) then it will be very satiating and you will need to eat much less

also there's a difference between losing weight and losing body fat, realize that if you just go on a big calorie deficit and keep fasting and starving yourself you will lose weight and become just a skeleton
if you want to get lean and get rid of the excess body fat you need two things
1) strength training
get as much muscle as you can in the most efficient way you can (you don't really need to hit the gym 5 times a week for that but that's another topic)
2) protein intake
aim for a daily intake of 1.7-1.8 grams of protein per kg of bodyweight, your protein will come from eggs, fish, meat and all that and those are mostly whole foods that are easy to cook and will provide you with all the macros you need, that will be more than enough to start without worrying about memediets or obsessing over choice of specific food you can and cannot eat

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How to lose weight as a fat faggot with a desk job? Gained like 80 lbs and bf is into fat fags but i want to kms. Starved myself before but I need to…