Current weight : 330 lbs Height : 6’1” Age: 33 Sex: No (male) Current diet: - No sugar (explicitly) - No soda - No bread - chicken/beef/pork + potato/pasta/rice + some vegetables 3 times per day (I guess, 400-500g per portion in total) - water/coffee I don't see, why I am that fat, even though I eat just ordinary food #diet TC: 160
Eating too much calories and/or metabolism slow
Slow metabolism is (almost entirely) a myth. When you do metabolic-ward studies, where everything a person eats is accounted for, metabolism suddenly gets very uniform across people
If ‘calories in’ is less than ‘calories out’ - you lose weight. If ‘calories’ in is more than ‘calories out’ you gain weight. There is nothing more to it than that. Go walking. Walk 5 miles a day and eat only 1000 calories per day. You’ll be hungry, burn through it and reward yourself with a treat for going further or harder than normal. Stick to it.
Is there any modern way to calculate calories for a homemade dish?
There are plenty of recipe apps that you can use that will calculate the calories and macronutrients. It's roughish, but it'll do. MyFitnessPal is one, and it has other fitness-related functions.
Do you lift? How frequently? How many steps per day?
I don't lift. I do 5000 steps per day.
Too low, increase your metabolism
TL:DR Sugar and it's substitutes are in everything. read the nutrition label closely, then read the ingredients. A food can have alcohol sugar and still list 0 added sugars on the nutrition label.... If it cannot be, picked from a tree, pulled from the ground, or didn't previously walk or swim you should not eat it. If the food you are eating needed more processing than being, cut, chopped, or ground by hand it most likely has suger in it, or the people with MBA's and masters degrees who made and sold the food have found ways to circumvent putting sugar on the nutrition label by adding things like alcohol sugar.
I cook it myself, so it is just raw ingredients
What type of coffee is it? Starbuck? Black no sugar? Starbucks coffees for example can be 1,000+ calories each i.e. half or more than half the daily suggested calories for a 'fit' male. Also, you talked nothing about how much calories you need to sustain a man of your stature. I mention this because you need to run a calorie deficit. I suggest first re-evaluating if you are intaking sugar, coffee, alcoholic drinks, etc. Then reread my second paragraph in my previous answer. Then if that's not working you can do the second paragraph AND count your calories everyday to ensure you are running a caloric deficit. The Daily suggested amount of sugar is something like 20 -30 grams - look it up before you quote me. That is something like 1 tall cup of milk.
Wegovy just hit the market, start there and start doing cardio, your heart must hate you. 6 months of 90 minutes a day of 60% max heart rate or more, your heart will be healthy and you can start lifting without risking an infarction
See a doctor. Eat less. Eat better. Workout more. Feel and look better soon!
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