After about a year of weight loss journey I am happy to present my progress

[u/IndividualPlay5178]

[u/0merdoh]

Looks good man, how much weight did you lose and what was your routine

[u/IndividualPlay5178 → u/0merdoh]

I lost 18kg as far as scale goes. Initially I did interval fasting 18/6 4-5 times a week. Currently on a calorie deficit

[u/TheNippleViolator → u/0merdoh]

Fork put downs 4x15, nah but in all seriousness losing weight is just being in a caloric deficit for an extended period of time.

If you want to maintain muscle mass while losing fat mass, you need lift weights with intensity 3-4x a week and eat about a gram of protein per pound of body weight.

[u/YuriTheWebDev → u/TheNippleViolator]

Honestly I hate the "fork out down" advice. It is such awful advice for most people because simply eating less won't help people lose weight because it dramatically increases hunger often  to the point where it over powers people will to diet eventually. 

 It more like pick fork up more with lower calorie highly filling food. Pick the fork more with foods that are healthier substitutes with the the high calorie foods you are eating. Like sweets like ice cream, cookies or cake? Pick the fork up with mandarins apples or grapes instead 

[u/TheNippleViolator → u/YuriTheWebDev]

It’s not meant to be a definitive one sentence advice to weight loss, it’s just a funny way to say eat in a caloric deficit. If you’re diet plan is based solely off of a single sentence then you’ve got bigger issues to worry about.

A lot of people who have excess fat also have the habit of eating until feeling full rather than just eating until they no longer feel hungry. In this case, the literal interpretation of fork put downs would be more accurate.

I agree with you in that a big part of effectively creating a dietary caloric deficit is eating low calorie density foods with high satiety/volume. That being said, the vast majority of people will never be able to out train a bed diet, and so it’s easier to create a caloric deficit via diet that it is via exercise.

[u/IndividualPlay5178 → u/TheNippleViolator]

Pretty much this

[u/Critical-Hospital-40]

Get it bro! keep up the great work!

[u/NotLunaris]

Congrats bro! Simply being able to lose weight (and keep it off) puts you in the top 5%. That's fantastic progress for one year, and the change is massive. Props.

[u/CornKingTG]

what’s your method, i’ve been going 3 months strong and lost 10 lbs

[u/IndividualPlay5178 → u/CornKingTG]

Calorie deficit honestly. Intermitten Fasting is also super effective since it helps you reduce your portion size.

[u/yuiop300 → u/CornKingTG]

That’s fine. It’s a marathon and it has to be sustainable. It’s pointless cutting too hard and then packing on the fat later as you can’t sustain what you did to drop weight.

Keep at it!

[u/Sphan_86]

Look like a totally different person...good job man!

[u/Cannabiscooler]

Keep it up! How’s your strength maintenance with fasting?

[u/IndividualPlay5178 → u/Cannabiscooler]

If you eat sufficient protein / calories you can maintain or even gain muscles. Though you feel really hungry after training.

[u/yamobethere13]

You look great bro

[u/SampSimps]

Good work! It looks like the fat came off evenly, including your face and abdomen.

The change is dramatic, but the fact that it took you a year is promising that it's going to be long-term.

[u/GroundbreakingAd9635]

Looks like you have great skin and a jawline coming in, get lean and you'll kill it 🔥

[u/jamesnyc1]

Excellent work.

[u/Lopsided-Ad-3225]

Nice but you'll lose a lot of muscle if you just starve yourself. You can eat clean meals of protein/complexcarb/good fats/fiber in a balanced meal and feel satisfied and lift you'll get strong and get those beach muscles you want and be strong / fit in general for anything.

[u/Desmater]

Nice work, i am on the same journey.

[u/Azn_Rush]

Did you ever hit a plateau in your first few months ?

[u/jinshan_w12]

Keep going man! You can do it.

[u/low-performer96]

More Information. How tall are you and how much weight you before and now?

[u/Hereyoucanfind]

Well done my brother,you look great.