i dont want to live like this anymore

h
hello
sorry my english
my name is hossein and im from iran
i will be 19 year old in next week
its been 2 weeks since i stoped watching porn
i started watching porn when i was 16
and that was when i was getting fat
i never had sex
and the reason i stared to do nofap because now i hate my self and im done
all i need more tips from the people who are doing it as well
i have been taking cold showers for 4 days just wanted you people to know
thats all for now

hi guys i did not know where to ask this question
the other day my friend asked me this
if you watch P but you dont touch your self until O
is that counts as doing M ?

 

i just keep my self busy like really really busy and i workout 1 hour every day if you have any tips or guide on this let me know

 

any tips like how to stop thinking about porn all the time
i mean its just wont leave me alone

 

thank you