Are you truly serious about losing weight?

tips on losing weight

Now, if you’re reading this, are you really serious about losing weight? Before I begin, I’m posting a disclaimer.

DISCLAIMER: I am not a licensed medical professional. However, the medical industry is full of idiots who don’t know what the fuck they’re talking about. Case in point – the food pyramid. The food pyramid is complete bullshit, causes obesity, diabetes, and may even cause cancer.

Now that that’s out of the way, if you have a moral problem with eating meat, then this post won’t benefit you. My wife and I lost weight by following a diet that was primarily meat, fruits, and vegetables.

For losing weight, diet is 75% of it

Like it or not, diet is 75% of losing weight. It’s the most important thing. Sure, when you’re young, you can get away with being naughty. You can’t when you get older. You have to follow a strict diet.

This is what you’re going to do. And most important of all, you’re going to follow what I say to a T. You’re not going to snack and you’re not going to cheat.

If you think you can snack or cheat, stop reading. Seriously, stop. You’re wasting your time and you’ll also make me look bad because I know you’ll go around saying that I gave you advice and you won’t be getting results.

So first, what you’re going to do is master your self-control. You’re going to eat twice, and only twice a day.

No snacking allowed

You cannot snack. At all. Snacking is simply not allowed because if you snack, that’s a meal right there and now you only get one meal left.

Now if you’re starving, caffeine is your friend. Coffee is not only good for you, it’s also an appetite suppressant. The thing is, you don’t get to flavor your coffee. No sugar and no cream. Drink it black, or don’t drink any at all.

And don’t be putting that toxic bullshit flavoring in it either. If you can’t pronounce an ingredient, it probably gives you cancer.

If you hate coffee, then invest in some caffeine pills. When you’re so hungry that you can’t take it, simply drink a glass of coffee (or take a caffeine pill). Let the caffeine sink in and that will kill your hunger.

Don’t depend on this though. I don’t want you to blame me for becoming a neurotic wreck. But this is the strategy I used to do the next step.

Intermittent fasting

Like I said earlier, you’re going to eat two and only two meals a day. Without snacking. And you’re going to stretch these meals out.

At first, you can have a brunch and a dinner. Eventually, you’ll be eating lunch and dinner.

That’s where the coffee comes in. If you wake up hungry, have a glass or two of coffee. You’ll be able to stretch your intermittent fasting from 9AM to 10AM, then 11AM, and eventually noon. That means you’ll be going 17-18 hours without eating.

That’s great for your digestive system, especially since you’ll be consuming copious quantities of meat. Your body has an easier time digesting fruits and vegetables than it does meat.

What’s for dinner?

Let’s talk about what’s for dinner. You’re going to do one thing. You’re going to make a decision. Either you get your carbs at lunch time or at dinner time. You’re going to go one meal with carbs and the other one without carbs.

Assuming you picked carbs for lunch, this is what’s for dinner. And yes, I’m well aware that fruits and vegetables contain carbs. But they’re not the kind of carbs that make people fat. So I’m not even counting them.

For dinner, you get to eat a big portion of meat. That means a steak, a third of a chicken, a huge piece of lamb, or whatever. Do not cut off the fat. You’re going to want to eat the fat because the fat takes the longest to break down. That’s the secret of how you can make intermittent fasting work. Your body will get the bulk of its calories from fats and proteins and less calories from carbohydrates.

So yes, you get to enjoy large quantities of meat. Enough to fill you up, so you feel full. Not almost full. I want you to feel full, like you had enough and you are satisfied. If you are not satisfied, then you need to eat more.

Alongside that meat, you’re going to eat a piece of fruit (your choice) and some steamed vegetables. You’re going to learn how to steam vegetables if you don’t know how to already. It’s very simple. You take a big ass pot with a lid that has a small hole in it. You put between a half inch and one inch of water on the bottom of the pot. Heat up the water and throw in your vegetables.

Broccoli, cabbage, spinach, kale, bok choy, chard – those are all vegetables we steam. Take one or two different veggies a day and steam them, and serve them alongside your meat. Some folks like to salt and pepper their veggies. Some folks like to add a hot sauce. That’s all great. Just be sure to eat your veggies.


In addition to your normal veggies, you’re going to buy a juicer. I don’t affiliate market on this website so I won’t be recommending one. However, I’m sure you can find a pretty good juicer for a reasonable price. When it comes to price, we don’t even look at the price tag because this is our lives we’re talking about.

I take my health more seriously than anything else, even my music, and especially my money. I can always make more money. But I don’t get years back.

I have a generic juice recipe, but you can find a lot of good ones on the internet. All our juicings contain carrots, beets, and ginger. I usually throw in tomatoes, celery, and lemons for flavoring. Here’s a pretty decent recipe for two:
8 carrots
1 large beet
1 square inch chunk of ginger
2 lemons
4 stalks of celery
2 tomatoes
1 organic cucumber
1 organic apple

Ideally, you should buy everything organic. But if you can’t afford to do that, at least eat cucumbers and apples organic, due to heavy pesticides in both.

Juice with either lunch or dinner. I’m assuming you have a day job, so you might have to juice with dinner. That’s fine.

Drink black coffee, unsweetened tea, or water. Nothing else

All day long, you’ll be drinking a lot of water. Water is good for you. If you want something besides water, you get unsweetened tea or black coffee. That’s it.

Now don’t bitch. If you’re serious about losing weight, you’ll do this. Or I just wrote a 2000+ word blog post for nothing.

What’s for lunch?

For lunch, you can eat last night’s leftovers plus some carbs. This is assuming you picked lunch for your carbs meal.

What kind of carbs? Brown rice. Good bread. Beans. Nothing processed. You’re going to cut processed foods out of your diet forever. That shit makes people fat and more than likely causes cancer as well.

People are always telling me “Roman, you should try X and Y fancy ass grain.” You know what? I don’t know and I don’t care. I don’t even like grains.

I’ll eat brown rice and occasionally bread. That’s plenty enough for me and it works. Grains are the biggest waste when it comes to food. You have all this shit that takes up space in your stomach and provides you with very little micronutrients.

Fruits, vegetables, and meat are all full of micronutrients. Grains? Not so much.

I always hear from vegetarians how healthy they are. Well, take your fucking clothes off. Ever seen a vegetarian naked? It’s not a pretty sight.

If I sound like an asshole, so be it. I believe in results, not in coddling some widdle baby’s feelings. My goal is to stay slim and live to be 100. My goal isn’t to be politically correct and avoid offending.

“But two of your models are vegans and they’re both gorgeous!”

Yeah, I found the two exceptions to the rule. I should get a medal.

“What about alcohol?”

I like alcohol. I think it’s good for you and proof of that is the 2 longest living people who can actually prove their birth records both drank on a daily basis.

However, this isn’t my longevity article. I’ll write that another day. This article is on losing weight.

So while you’re losing weight, you’re going to stop drinking completely. Those are empty calories.

Now once you got to your ideal weight, you can gradually bring alcohol back into your diet. Until then, no alcohol. Hey, I didn’t say this would be easy.

“What about cake, pie, sweets, and junk food?”

Pick your three favorite co-workers. You’re allowed to have pie or cake on their birthdays, your immediate family members’ birthdays, your favorite aunt’s, and your best friend’s. You can’t have pie or cake any other time.

If someone says “well, you had cake on Sally’s birthday,” you could either tell them that they’re not on your coolest list or you could be nice. Up to you. Considering office politics, it’s probably best to say something like “that was a cheat day. Today isn’t.” That usually ends the conversation right there, assuming you know how to be stern. And if you don’t know how to be stern, then people will walk all over you and that’s probably why you’re overweight in the first place.

Junk food, cut it out entirely. It’s called junk food for a reason. It’s garbage. Stop eating garbage.

I do have some good news for you. Dark chocolate is good for you (because of its antioxidants) and if you want to enjoy real dark chocolate during dinner time, go for it. Don’t buy the cheap crap. You need to get the real deal.

Which supplements I take

By alternating my meats, fruits and vegetables, I get all the micronutrients I need. I haven’t taken any vitamins or minerals in years on this diet and don’t need them, except for Vitamin C (because Linus Pauling is smarter than I am), and fish oil (because I’m about to hit 50).

I do strongly recommend sunlight. Too many Americans do not get enough Vitamin D. You can get it by a quick walk in the sun. Don’t get burned of course, but don’t be a vampire either.

What about gut flora?

If you want to know more about it, I wrote a whole article on gut flora. We eat a lot of kimchi, and I’ll have either yogurt or cottage cheese. All that stuff is good to put in your diet.

Oh, and while I’m at it, Bragg’s Organic Apple Cider Vinegar is a fat burner. As I said earlier, I don’t do affiliate advertising. I just happen to love those guys so much that I said them by name. If you go to a local farmer’s market, they might sell unfiltered organic apple cider vinegar and I’ll highly recommend that stuff as well.

I don’t use salad dressing. Rather, I pour extra virgin olive oil (good fats) and Bragg’s vinegar on top of my greens. Both are great for you.

Working out

I said that for losing weight, diet is 75% of it. Exercise is 15%.

Find the exercise you like. If you don’t like doing it, you’ll quit.

I happen to like weightlifting. So that’s what I do. I do occasional sprints for cardio too. For sprinting, I go up to a hill and run up the hill as fast as I can. Do that for a workout and you’ll get in shape pretty fucking fast.

“What’s the final 10%?”

Intangibles. Now, don’t bitch to me about life being fair. Don’t ever think someone else’s life is easier than yours. I fucking hate people who think like that.

Let me tell you a story. When I was in high school, I knew this one girl who I thought had the perfect life. You know what? She killed herself. I found out years later that she was being molested.

Nothing is fair and you don’t know what other people have to go through. So don’t bitch to me about fair. Seriously. That’s one of my biggest pet peeves.

Some folks lose weight easier than others. That’s just how it is. You may have to work harder than Joe or Jane. Or, you might be one of the people who don’t have to work as hard.

Final thoughts on losing weight

This method will work if you follow it to a T. You cannot stray from it. And whatever you do, no cheating.

Controlling your weight is all about self-control.

And if you’re wondering about serving sizes, it depends on your body. Tall people need more food than short people. For dinner, eat until you’re full and for lunch, eat until you’ve had enough. It’s your body. Learn to listen to it.

You can do it!


Roman is an artist, composer, writer, and travel junkie.

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