Two simple steps to stop being a land whale - Soft-Looksmaxxing 101
2Recognize that there is food addiction. "Eat Less, Move More". Weight yourself every 2 weeks (before the meal) and recalculate your TDEE. Consistently stay at a 500 calorie deficit (better with OMAD) and 7k steps daily (non-negotiable). Aim for a BMI of 19.5 and a 12% BFP.
It's just simple as that. Gym is a scam. Don't fall for the grifters (upsell, funnel, pyramid, ponzi, mlm, mmo, smmo) and waste money on courses, drugs, or supplements.
You can eat whatever, the most important thing for weight loss is to stay at a calorie deficit. To start, buy a drug scale and calculate calories for everything you eat, search on the web for example "eggs nutrition facts", over time you will be able to estimate the calories of your meals (always round up).
If you want to be more sophisticate:
- strictly abstain from all alcohol, nicotine, and psychoactive substances, even just a single drop, because it opens door for heedlessness and evil tendencies.
- reduce sugar, sugary drinks, added-sugar, soy-based (unless you're gay), caffeine, and processed or refined carbs and foods.
- 1.5l of water (just get a 1.5l reusable bottle) per day should be plenty, too much will cause water retention and bloat.
- pay attention to your salt intake, both too much and too little also cause water retention and bloat.
- replace junk carbs with vegetables and fruits.
- maintaining [your weight in kg]x1.2 g of protein for maximum strength gain; eggs are a good source of healthy protein, B12, and other vital nutrients; a kebab contains 40g of protein; don't use protein power.
- sun exposure (before 9:00 and after 16:00) for at least 15 minutes everyday.
- sleep before 23:00 (stop looking at screens after 22:00).
- don't watch porn or masturbate.
- brush your teeth twice a day, and optionally clean your tongue.
- do meditation even just 3 minutes.
- have other activity like study, reading, or other hobbies to offset the food cravings.
- have correct tongue and neck posture.
- seriously take care of your hygiene and have tidy living space.
- no cheat day whatsoever.