Look up the Snake Diet and start lifting. It's the fastest way to lose fat while keeping what lean mass you do have. Once you reach 12-15% body fat, you can start to rebuild.

You have to lose weight. Buy some books on nutrition,not some fancy miracle diet book and learn about metabolism. Right now you can use some calculator on line to find your TDEE and eat at deficit. Calculate your macros,stay high on proteins because you want to save some muscle. Go to a gym to train in strenght with trainer who can teach you how to lift properly. Invest your money on a good gym with strong trainers.

Bro you're 6'3" 22 years old. I wish I discovered TRP when I was your age and could be fortunate enough to be blessed with such genetics.

Losing weight is just Calories In vs. Calories Out. If you eat less calories than you put out, you'll lose weight. Stop drinking alcohol. Buy a food scale. Download MyFitnessPal and ACCURATELY keep track of everything you eat in there. Tell it how many lbs per week you want to lose and it will tell you exactly how many calories to eat every day. You want to get down below 200 lbs.

You can set your macros in MyFitnessPal. Make sure to eat at least 200 grams of protein every day, and also make sure that 35% of your calories come from fat. Whatever calories you have left will come from carbs. This will ensure that you'll lose the least amount of muscle and testosterone as you drop weight.

And hit the gym. Lift as if your life depended on it. Don't be afraid to do some cardio after lifting to burn off a few hundred more calories. You get one cheat meal per week where you can eat everything in sight and it doesn't count.

You're going to be hungry at first. Very hungry. So hungry you won't be able to sleep. But your body will adjust to your new caloric intake after about a month.

Wash your face 2-3x per day with some heavy duty acne cleanser and then 91% isopropyl alcohol on cotton balls, and then put moisturizer on your face before you go to bed. If that doesn't work then go see a dermatologist.

Diet and lift 1st.

Lift

Appearance is the quickest and easiest fix there is:

As stated...Become a Keto Master. Read and learn how it works and then commit.

Join a gym and lift. No dumbbells at home or whatever. Join the gym. Go. Lift. (This will start fixing the shyness too)

Fashion (even as a fat guy) is essential. Just a simple investment in a few articles of clothing make a world of difference.

Get a tan.

Above all: Sidebar sidebar sidebar

Lift, sidebar and find a food plan that works for you.

The obvious answer is lose the weight. However IMO having a healthy body doesn't mean jack shit without a healthy mind. If you watch porn, stop. If you think everyone is out to get you, stop. Read novels, do not care what others think, improve yourself for yourself.

Intermittent fasting, keto and lift. Start today.

Keto and lift

Step 1: Lose the weight NOW. That is Priority #1. It is NEVER going to get easier. Forget about everything else until you do.

Step 2: Lose the weight NOW.

Step 3: Do not do shit like "Oh, I'm reading the sidebar at TRP. I can't be out doing roadwork to fix my fat ass, because reading the sidebar is important!" No, fix your fat ass NOW.

Step 4: No, I am not being mean to you. I am giving you the best advice anyone can possibly give you. You have two choices for the rest of your life (thank god you are only 22 and still have time), either you can take the easy way, be a shy, no-play-getting fat ass, or you can drop the weight, be healthy, not have joint problems and other shit later and increase your chances of getting pussy.

Decide what type of life you want, and proceed accordingly.

first read the side bar

second lose the weight, lose it motherfucker, LOSE IT YOU FUCKER, LOSE THE FUCKING WEIGHT.

stop eating today. count calories and keep to 1500 calories daily. weigh yourself twice a week. use myfitnesspal

KEEP AT IT MOTHERFUCKER LIKE YOUR LIFE DEPENDS ON IT

you're not going to taste any decent pussy looking like a landwhale

and let me tell you, good young pussy TASTES GOOOOOD, YUM...

LOSE THE FUCKING WEIGHT. START NOW.

Put women on the back burner until you get yourself sorted out.

First thing you need to do is get your diet under control, lose weight and exercise. That alone will do massive good for your social anxiety and shyness, getting fit will fix a lot of your problems. Read the sidebar, then read it again and then again and keep reading until all of it is second nature.

Once you get your body right and have a strong grasp on the material then you should move into approaching and getting plates, but you've got to walk before you can run.

I would strongly recommend going monk mode for a while, focus on self improvement. Approaching in your current state is likely going to result in a lot of rejection that will demotivate you, save that for later.

-personally I think proper diet is the most important first step, you can't outrun a bad diet and eating like shit will make you feel like shit. Food is your fuel and it effects everything else. -Get the MyFitnessPal app -Find out what your calorie needs are with a TDEE calculator there are plenty online you can find with a quick Google search -log EVERYTHING you eat and drink, be honest with it you will only be cheating yourself if you dont -try to consistently eat 250-500 calories under your TDEE, it will be hard at first but it gets easier after a few days to a week or so. -Cut sugar and junk food out of your diet completely, NO candy, NO soda, NO ice cream, NO pizza, No booze etc. They all contain far too many calories and/or aren't filling so you eat more and wind up eating 1000+ calories over your TDEE. -You WILL lose weight simply doing this but adding in plenty of exercise is even better, it takes time, like months to years of consistently sticking to good habits to get where you want to be. It's a lifestyle change not a quick fix so don't get discouraged because you aren't seeing the results you want quickly enough.

It would probably be beneficial to find a job that keeps you active, but you're going to have to suck it up because you will be tired, you are going to want to quit and it's going to be tempting to slack off DON'T. You have to be dedicated to the process, only you can make it happen. Small steps, it might seem overwhelming at first, don't be too hard on yourself, appreciate small victories and stick with it.

Good luck, look forward to seeing your transformation story in the future, you've got this.

Did you read the sidebar? Because every answer to your basic problem is right there.

If you were expecting a magic pill, you're in the wrong place. Or I guess you could join the Health at every size movement and become a male feminist. Why change yourself when you can whine at society until it changes?

Oh, I don't think that but unlike you, I actually read the sidebar before posting here because I can understand a simple rule.

How do I lose weight and overcome my social anxiety?

Workout and get a retail job.

6'3? put 3 years on diet and lifts and you be fucking any girl just by looking

Losing weight will help you overcome your social anxiety.

Keto is great if you’ve want to lose weight and be that skinny guy. If you want to be tan, shredded and juicy as fuck you’ll need carbs in your life. Stop being a self pity party bitch. Start imagining yourself as the hottest thickest cocked dude in the room and your confidence will go up.

Dude, normally at that age lot of guys get breakouts. Shit im in my 30s and I still get them so don’t worry too much. Just take care of your face and look into facial cleansing or Korean 10 step facial cleansing and look into it. Trust me, all the girls love a guy with a great skin and it’s attainable. There’s a subsection on Reddit for facial cleaning.

Second, losing weight shouldn’t be that bad. Just work out like a mofo. Another thing, it’s much easier I think to lose weight and get in shape than gaining weight because I can’t seem to gain weight at all and being skinny sucks. At least you have a solid frame you can just work on trimming.

Also being that tall, you’re going to have a lot of girls drool over you as lot of girls love a tall and big guy that makes them feel protected.

Everything else you should be able to find in red pill or also look into Coach Wayne in YouTube and download his 3% man pdf you can find online for free.

Good luck

First step is be hard on yourself bc nothing will change if you don't. Also step out of your comfort zone. Same height at you. Do 1800 cals with cardio and push pull leg (PPL) routine. Good luck. Keep a journal and progress pics every two weeks, it helps immensely with motivation

Stop eating shit, stop over eating, drink lots of water and work out

You know this stuff already. There is no magic answer we can give you until you fix the basics

If it wasn't already pretty clear (it should be) lose the goddamn weight.

I'd also recommend getting a job, fuck it get two jobs. Two shitty minimum wage jobs that will teach you work ethic.

Your life for the foreseeable future is going to be :

• Getting enough sleep
• Getting your diet in check
• hitting the gym everyday
• working your ass off
• reading about self improvement, become addicted to it

22 is young. If you do the above for a year (not easy by any means, actually it will be hell) you can be a different man on one year. Every time you make the right decision (getting up instead of staying in bed, eating a healthy meal over McDonald's) your confidence will go up, even by just a miniscule amount.

I recommend not even thinking about women in this stretch. Masturbate 1-2 times a week, without porn. Give up video games. Get treatment for you acne with the money you make. Get your teeth fixed. As you drop weight, your face will become more attractive.

Move away from your parents. Take control of your own finances. It's time to become a man and it won't be easy. Society has done you no favours. There's no rites of passage for turning from a boy to a man anymore.

You will be far ahead of your peers if you can manage to turn things around. Suffering builds character. You will be massively confident if you can turn things around. And it will be real confidence, not fake alpha posturing like most guys our age do.

Good luck man.

If you have will of steel do PSMF. At your weight and bf% you can lose fat very quickly. You could even water fast for a long time straight and lose fat very quickly.

For someone in your situation I don't recommend anything that's related to sexual strategy or even physical fitness. You don't have a body problem, you have a mind problem. Change how you think first.

Check out Personal Power by Tony Robbins. https://www.youtube.com/watch?v=akKFLCly_zg

Oh man I wish I was 22 again. My Testosterone levels were damn high and had I read TRP back then I'd be so much different today. You have the gift of being young and knowing about TRP, don't waste it.

I agree with comments here: losing weight is difficult but is the best strategy. I lost ~33 lb since I started lifting and doing exercise AND HAVING AN APPROPRIATE DIET. I was eating a lot of junk food but also I like boring food like rice and chicken cooked in the oven without oil.

Also, it is just a matter of confidence. Even if you go to 200 lbs you will have to work on how you show yourself to others. I've been shy but also arrogant my whole life so it was not that big of a deal to me.

I still struggle socially, but being fit totally changed my interaction with girls. It really works.

Get a weight bench. And do planks for a while when you get a spare minute at home. Cut out your shitty diet you can do all of this at your own speed just do something. Self esteem will rise as your body fat falls.

Sidebar

OP, there is nothing inherently wrong with you. And 6’3?... bro?.... you have an amazing opportunity here. Listen to all these other comments, plus I would like to add the importance of injury prevention. Don’t run at your weight. I wouldn’t start running til your <225 lbs. Take this from someone that’s 6’3 that deals with disc issues.

Eat healthy. No alcohol. Just water and 1500 calories a day. I was exactly where your were 4 years ago and everyday I thank myself for losing that weight. It's so nice telling girls who used to put me down to fuck off when they want to "reconnect".

lot easier to lose 100lbs than grow 7 inches.

How do I lose weight

Simple. Eat meat (this includes eggs and fish) & vegetables and drink only water. Do not eat more than 20g of carbohydrates per day. Lift weights. Run and do body weight exercises if you do not have access to weights. Darebee has some good workout routines if you’re just getting started.

A standard keto diet looks like this—

Breakfast - eggs cooked in butter, bacon (as much as you want), coffee w/no sugar

Lunch - Cobb salad with full-fat ranch dressing, water

Dinner - steak/chicken/protein of choice and vegetables, water

Snack - cheese or avocado or more water

and overcome social anxiety?

This will happen naturally as you become more confident. You’ll be better equipped to see the difference between anxieties caused by your body image and those that are actually part of your personality. But the honest to goodness truth is that first you need to stop being fat. It’s a hinderance to your social life, health, ability to make money, and tons of opportunities. And it’s easy to not be fat.

It sounds contradictory, but the women will come when you stop worrying about getting women.

Do BJJ. That will fix all that

You should probably play more videogames, watch more porn, stay jnside more and eat tasty food. That will make you much better. Not.

Also while your parents are to blame, like everyone elses. Accept that life is not fair and just fight for your success.

Aside from the physical, lifting, keto, etc. which others have covered, Here are my thoughts.

1) positive note: 6'3" is an advantage in life if you know how to use it. Chicks dig tall.

2) positive note 2: 22 is young. You have time on your side. Straighten you shit out and you could have a long career with women.

3) You aren't going to be able to get women to like you until you improve yourself and your attitude toward yourself. Lack of self confidence = dry vagina. So you will just torture yourself focusing on women at this point.

4)Its not just a physical problem, you sound like a complete wreck. Put your current mindset in a better looking body, you'd still turn women off.

5)Acne is usually curable, look into that, obviously.

6) Even though you are in school, find some kind of employment. ANY employment. Being unemployed sucks the life out of you. I always worked when in college, then I worked while in law school.

7) your parents are sick of your shit (or they should be). When you get some kind of job, offer to pay some of the utilities at least. You sound like you are a long way off from being able to stand on your own two feet, so they are your lifeline, and you better respect that.

r/nofap

Intermittent fasting helped me lose 13 pounds in just over a month. Eat 2000 calories however you want (as long as its not a ton of sugar) from 11 a.m. to 7 p.m. and then fast until 11 a.m. the next day. Your body runs out of food to burn and starts burning existing fat. DO NOT WAVER ON THIS. While youre at it, turn some of that fat into muscle by lifting. There are plenty of threads on here to give you advice about social anxiety, but working on your health should be #1.

Do it for yourself man! You owe yourself so much! You have this one fucking life! Lift and eat healthy, you will feel awesome, better than on any drugs or whatever. Just do it, start right now!

talk to women, lose weight, learn to speak, people keep saying lose weight first, but losing weight won't fix everything, it will help

I cannot even speak in class without getting nervous.

Stop caring you aren't doing anything, get in the gym, tomorrow, go to planet fitness, ride a bike, at your weight jogging can hurt your knees, lift weights, your excess fat gives you a long bulking cycle.

social anxiety has kept me from practicing any of the things I've learned so far

I seen confident fat dudes, There was the guy at my work that side, "If I was confident enough I would slap you", the girls loved him, while fat is definitely going to disqualify you, make friends, I mean get friend zone not by giving gifts but by just out going.

When they see the new you opportunities could pop up

Keto (which I don't normally recommend unless you are well into obesity, which you are).

Start lifting. Get a personal trainer if you can afford it, just make sure they are good and will be training you to squat, deadlift, press etc. If not then YouTube. Don't even worry about cardio yet, just get your diet right and lift

When I read the title I wanted to down vote, but you basically described someone I know. I would be overjoyed at that fact that he opened his eyes and is willing to finally turn his life around.

Lift everyday or at least every other day. One day focus on muscles that push, next day focus on muscles that pull. Since you need to lose weight too, run for 20 minutes before lifting. Absolutely refuse to drink anything besides water and similarly refuse to eat any sweets, especially 2 hours before bed. Start going to bed earlier - 10pm is good.

Most important of all: socialize with good male role models in real life.

You are 6'3, dont waste it. Lose weight and lift and turn into a warrior

Intermittent fasting helped me lose 13 pounds in just over a month. Eat 2000 calories however you want (as long as its not a ton of sugar) from 11 a.m. to 7 p.m. and then fast until 11 a.m. the next day. Your body runs out of food to burn and starts burning existing fat. DO NOT WAVER ON THIS. While youre at it, turn some of that fat into muscle by lifting. There are plenty of threads on here to give you advice about social anxiety, but working on your health should be #1.

No alcohol, use accutane(start at fall, not fucking summer), lift heavy to protect muscles while losing weight. I dont know how to give weight because I am skinny, I know how to gain. Use internet to find a program. Keto and intermittent fasting are seems promissing.

Go to doctor for metabolism diseases if you think you have one. Low thyroid, etc.

Cardio can be harmfull for joints for fat people.

High calorie burn workouts dont burn big ammounts, your metabolism burns faster. Workouts make you more hungry too. I suggest weight lifting for future invesment.

Dont lose all the extra fat. You will need some to build muscle later. Look for programs to see where to stop.

You need some money and a lot of will power+ motivation discipline. You can have the body you want.

A lot of advice might suggest you try everything at once, but this could trigger some emotional complications that may manifest themselves in the form of stress eating. There are countless options for you to try, but the important thing is for you to try - try anything, and only through failure and success (in tandem) can you gain perspetive necessary to improve your life. Find satisfaction in the suffering associated with effort. Skip one meal a week. Drink only water. Do ANY kind of exercise once a day. (30 minute walk, 20 push ups, 100 crunches in an hour). With small dedications that take minimal effort you will inevitably succeed. You just have to get off the couch, out of bed, up from the chair for a short amount of time every day. Every day.

Losing weight is very easy.

Get a scale and start counting your calories.