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1. Make sure you get enough sleep. This the the most important step for losing weight. Not only will you eat more due to being awake longer you will also eat more because your body produces more ghrelin when you're sleep deprived making you hungrier. Aim for at 8 hours of sleep per night.
2. Avoid pasties such as cake donuts honey buns etc. These foods don't fill you up for shit and contain a fuckton of calories. Avoid them all. These foods are THE absolute worst.
3. Avoid all drinks that are not water. Lots of calories in soft drinks and alcohol that people don't realize are there.
4. Increase your T levels. This ties into the first step since getting more sleep raises your T levels. You can also use supplements or you can inject or whatever. Get those T levels high as possible as T will help you burn fat.
5. Spread out your meals. Eating lots of smaller meals as opposed to 2 or 3 big meals will keep you fuller throughout the day so you won't eat so much.
https://pubmed.ncbi.nlm.nih.gov/18053311/
6. If you can try to eat a lot of protein. Protien keeps you fuller and you won't eat as much. It also slows down deterioration of muscle mass.
7. Caffieine and green tea suppress appetite.
https://pubmed.ncbi.nlm.nih.gov/22922604/
This should easily result in you eating over 1000 less calories per day while still being able to enjoy many of your favorite foods. If you already do all of these things and you're still fat, you just have to eat less.
2. Avoid pasties such as cake donuts honey buns etc. These foods don't fill you up for shit and contain a fuckton of calories. Avoid them all. These foods are THE absolute worst.
3. Avoid all drinks that are not water. Lots of calories in soft drinks and alcohol that people don't realize are there.
4. Increase your T levels. This ties into the first step since getting more sleep raises your T levels. You can also use supplements or you can inject or whatever. Get those T levels high as possible as T will help you burn fat.
5. Spread out your meals. Eating lots of smaller meals as opposed to 2 or 3 big meals will keep you fuller throughout the day so you won't eat so much.
https://pubmed.ncbi.nlm.nih.gov/18053311/
6. If you can try to eat a lot of protein. Protien keeps you fuller and you won't eat as much. It also slows down deterioration of muscle mass.
7. Caffieine and green tea suppress appetite.
https://pubmed.ncbi.nlm.nih.gov/22922604/
This should easily result in you eating over 1000 less calories per day while still being able to enjoy many of your favorite foods. If you already do all of these things and you're still fat, you just have to eat less.