Eat less calories. It's that easy.

Apart from that avoid white breads and pastas, stick with wheat.

>>28984925
Cool. How fast will I see results?

If you're working out, /fit/ has a good guide. It's also really simple to give yourself a simple regime, such as one punch man's. 100 pushups a day? If you don't do them all at once, you'll find it easy to do over 200 a day after just a few months. This increases your bench strength tremendously. Don't do the 100 situps though - everyone seems to think planks are better.

If you're a pussy and not working out, then just eat your typical healthy foods bullshit and follow CICO to float around your desired weight. BMI isn't bullshit - you're not different or an outlier so don't be a fatass.

>>28985006
Depends on the calorie defecit. Two pounds a week is ideal. Exercise is ideal but not mandatory.

>>28985038
>BMI isn't bullshit
It's bullshit if you lift, it just doesn't account for muscle.

>>28984881
Eat less, get your vitaminz, don't drink soda.

But really only the first thing is necessary.

>eat kale salad with light dressing in the morning
>say "I should be good for 6-8ish hours at work"
>fucking hungry after 3 but edge it out
>check the total calories when I get home
>a full bowl of kale and spinach equates to a little over 20 calories, plus 50~ calories of dressing
this salad shit is a meme

>>28984881
>Litterally asking for diet tips on this /r9k/

you're a fucking idiot

>>28984881
ramadan next week
have fun

>>28985346
/r9k/ is actually a pretty helpful board with some great info, it's just buried in shit. Over the years I learned more from this board than any other.

>>28985224

It's bullshit if you lift a FUCKTON. Look up images of 25 bmi when people lift.

Fatasses delude themselves when they think 30 bmi isn't them being a fatass.

Incomming tips, not an extensive guide:
Drop soda, just drink water when thirsty.
Drop processed sugar (such as candies, cookies or any sweet snacks), eat a fruit (banannas are kinda filling) when you feel like eating something sweet.
Drop processed meat, fried food and overly greasy food. Eat only boiled or baked food.

just stop drinking soda bro

>>28985421
Any case here is going to be relative. If they even have to ask then it doesn't apply to them, fatties love excuses.

But that doesn't mean BMI works. It CAN work, still a flawed system.

Fill up on veggies with no dressing when you need a snack
Lettuce, celery, spinach
Make it a habit and it becomes second nature
Otherwise eat regular regular meals that fit however many calories you're shooting for.

>>28985421
This exactly, bmi is an extremely good metric for 99% of people.
The Rock, for example, is a bmi of 30 after twenty years of lifting and steroids

>>28985597
>still a flawed system.
You're a moron.

>>28985682
Do some basic research. Risk factors are so over the place. It makes shorter people seem skinnier and taller people seem fatter. But the problem is actually flipped from what you'd expect; if you have an unhealthy BMI you're probably unhealthy. But seemingly healthy BMIs are often wrong.

Do some basic research senpai.

When you get a craving or you don't want to exercise, take your shirt off and look at yourself in the mirror.

Grain Brain by David Perlmutter
(great book on diet, audio book version is best, torrent that shit)

also "Everything you need to know about fat loss" by Chris Aceto
(google it, first results are pdf version)