Tips for Losing Weight

I’m in shape, I’m powerful, I’m strong. I wake up every morning, I work out for five hours, run nineteen miles a day, swim across the Atlantic Ocean, I’m in unbelievable condition. – Professional Wrestling icon Superstar Billy Graham

First and foremost, I am not a doctor nor do I know your body as good as you do. So before implementing any changes in your diet and exercise routine, consult with your Primary Care Physician first.


Why do so many of us carry extra weight?

One reason is eating until you are full. Stop eating when you are three quarters full.

You could also try portion control – You could also try fasting by skipping breakfast, or skipping lunch or skipping dinner.

You’ve probably heard stories about farmers eating 3000 calories for breakfast before doing their chores. They would eat steak, eggs, bacon, sausage, potato hash browns, biscuits, grits, salted ham etc.

Back in the day before the invention of modern machinery farming was done by hand. Everything was manual labor which meant the farmers needed a lot of calories to burn for fuel in order to get the job done.

These days, very few people need that kind of caloric intake for breakfast or any meal for that matter.

Calories are fuel to make your body able to perform tasks – both mental and physical tasks. Unless you are a professional body builder or unless you work heavy, physical labor, then there is no need to consume a lot of calories daily.

Perhaps it is your soul that is hungry and not your stomach. Try doing something you have always wanted to try.

Your Baggage

All of us are carrying old emotional baggage. This is known as dead weight. Let it go and watch the pounds come off. The ego is who we are in this lifetime. The ego’s job is to keep us safe. The ego tends to focus more on the negative events that have happened to you then the positive ones.

Try to accept everything that happened in your life as an experience; whether desirable or not.

Bad habits

Many eat when they feel stuck and not sure what to do with themselves in the moment. Try doing some sit-ups the next time you decide to eat something when you don’t really need to.

Our ancestors were lucky to eat once a day. We currently do not have this problem, yet most eat at least three times a day plus snacks and high calorie coffee beverages or other drinks.

Simply put, unused calories get stored on the body as fat. When you consume only the amount of calories that you need, you will no longer gain weight. If you use more calories than you’ve eaten, then your body will start to use the fat reserves on your body.

This is the secret to losing body fat.

Body builders are known to consume large amounts of calories, but guess what?

Yes, they use all of the calories they consume to build muscle in their bodies. That is why bodybuilders are not fat, they use all the calories they eat, plus they have an incredibly high metabolism because they consistently exercise their entire body.

Being Lazy

I can only speak from what I see, but people are generally lazy creatures.

Needing to get the closest parking spot so they don’t have to walk too far to the front door of the shopping store, or taking the escalator or the elevator instead of using the stairs, constantly sitting on their asses eating, watching TV or surfing on the web.

You have to move your body!

Emotional Comfort

Yes, food can be the constant companion for many, but choosing the wrong food is a bigger problem. I’ve been a vegetarian for several years now. Most of my food is plant based and organic. I don’t eat mammal flesh, I don’t drink alcohol and I don’t eat processed carbohydrates including breads and pasta.

Change Takes Time

It took me years before I fully went to a vegetarian lifestyle (2013). It took years of trial and error before I quit alcohol for good (Since 2005).

When making changes I always dip my toe in the water. I found whenever I try to make changes full steam ahead they never last permanently. The key is to start small, do one vegetarian meal a week, and go one weekend without drinking alcohol. Go gluten free for just one week.

Play around with dietary changes, have fun and make a game of it.

Eat for Fuel and Mental Clarity

I look at food as a fuel source as well as use for medicinal purposes. Just as if you use cheap gas in your car you’ll get a poor performance, the same goes with your food choices.

What you put in is what you get out. Junk food and drinks cloud the mind causing mental fog. Eating light, whole foods will help you with mental clarity and focus.

Also don’t overeat because that tends to cause fatigue because the body is using a lot of its energy resources to digest and process all that food.

Spend Time Researching Food

One of the best ways to get motivated to change is to explore the direction you are headed. If you want to lose weight you have to make changes.

My weight has maintained around 178-182 since I went processed food free – over two month’s now.

The whole eat three meals a day thing is a load of crap.  When settlers came to America they noticed the native’s didn’t have a set schedule for eating. They pretty much ate and drank when the need arose. Therefore they never force fed themselves as we do today.

Three meals a day really caught on during the industrial era. We needed focused workers and we couldn’t afford for productivity to slow down so people could eat or drink when they felt like it. Our school system runs on the same principle.

Look at animals in nature

They don’t gorge themselves on food and drink. They eat and drink what they need when they need it. It’s also a lot less taxing on the body when you graze throughout the day.

Every time you gorge you overburden the heart, the liver, the pancreas, the gallbladder, the stomach, and the intestines.

You could even try intermittent fasting. You can try this by either skipping breakfast or skipping dinner. Intermittent fasting gives the body additional time to heal and recuperate.

One form of fasting I like it to eat is just twice a day. Once at 11 am because I am usually not hungry till then and once again around 6 or 7 pm. The key is no snacking in between meals. You can eat three times a day, but once again, no snacking in between.

Proper food assimilation is equally important. To help me with this I drink lemon water, (warm lemon water is better), I take probiotic supplements and foods, I drink warm apple cider vinegar diluted with water, plain kefir milk, and also take a shot of raw olive oil almost daily.

Quit Sugar Addiction

Sugar makes you fat and it’s addictive.

Dr. Mercola talked about this on his site – Is Sugar More Addictive Than Cocaine?

According to a new research study, refined sugar is far more addictive than cocaine — one of the most addictive and harmful substances currently known.

An astonishing 94 percent of rats who were allowed to choose mutually-exclusively between sugar water and cocaine, chose sugar. Even rats who were addicted to cocaine quickly switched their preference to sugar, once it was offered as a choice. The rats were also more willing to work for sugar than for cocaine.”

Sugar is put in almost every processed food and drink on the market. Not only is sugar placed in every processed product on the market, it’s in excessive amounts.

Some scientist’s claim that sugar feeds cancer cells as well as candida, parasites and yeast in the body. Sugar is not a good fuel source for the body since it burns dirty causing DNA damage and protein impairment.

>>>Sugar Identified as a Top Cause of the Surge in Cancer

Fat doesn’t make you fat, sugar does.

I’m not just talking about white sugar, but also foods that convert to sugar as well as the famous sweetening agent High Fructose Corn Syrup.

Foods like bread and pastas for example, alcohol, but also including fruits as well as potatoes and other starchy vegetables. Even protein triggers an insulin response in the body.

When I was a kid I used to eat a bowl of Trix cereal – You know- Trix are for kids? Yeah, that stuff, and on top of it I would add a heaping spoon of Kool-Whip just to make it that much sweeter. Yum it tasted good!

Is Sugar Making You Fat

Have you heard of Dr. Berg. I’ve listened and or watched over 25 of his YouTube videos and he is by far my go to guy for losing weight and healing the body through food.

What I’ve learned from Dr. Berg is that sugar is what is making people sick, tired and fat. Basically too much sugar creates something known as insulin resistance.

What is insulin resistance?

Insulin is a hormone created by the Pancreas and it allows your cells to use sugar/glucose as energy. Insulin production is created anytime you eat something sweet including candy, soda, alcohol, breads, pastas and even potatoes and protein.

People with Insulin resistance lose the ability for the cells to use the sugar as energy and the sugar ends up being stored in the body.

It’s real simple, when insulin goes up, you will gain weight, when your insulin goes down, you will lose weight. Insulin is the switch to whether you gain weight or you lose weight.

Everytime you eat something your pancreas releases insulin. The more often you eat, the more insulin you release and the fatter you will become.

>>Watch Dr. Berg’s video about Insulin Resistance


Ketosis is when your body is using fat for fuel. Fat is good energy to use for fuel where sugar is bad for lack of a better word. The only way to get into ketosis is by eliminating all sugar in your diet.

That means no white sugar, no flour, no rice, no sweet potatoes etc.

What you would want to eat is lots of cruciferous vegetables along with lots of healthy fats like avocado, coconut oil, olive oil, grass fed butter, egg yolks, salmon, mackerel, sardines and for some of you yes, even bacon just make sure it is grass fed including any other animal proteins you consume.

I usually make a kale and spinach shake twice a day to help with the absorption of all the fats.

If you want to get mean and lean you have to go into ketosis.

FYI – Ketosis is not recommended for those who are diabetic.

Animal Products

I stated above, if you eat animal products like their meat, or their milk or cheese that comes from their milk make sure you are consuming from animals that are grass fed and organic.

It’s being studied if pesticides lower testosterone which I am certain it does.


Most animal consists of soy. Soy is high in estrogen, estrogen is a feminine hormone – not that there is anything wrong with that.

However, it is being studied that both men and women are too high in estrogen and too low in testosterone.

Both men and women need to be balanced hormonally in order to operate at peak performance. And to top things off about estrogen, it increases insulin which increases weight gain.

Want to know how to up your testosterone?

  • Moderate Sun exposure and or Vitamin D3 supplements
  • Olive Oil
  • Coconut oil
  • Pomegranate
  • Oysters 🙂
  • Broccoli
  • Cauliflower
  • Reduce Stress
  • Brazil Nuts
  • Egg Yolks


Your Attitude

You have to change your attitude if you want to permanently lose weight. Yes, you can discipline yourself for a few months or even a year or two – but can you do it indefinitely?

You have to change yourself from the inside (transformation) out if you want to seriously be at an ideal weight.

When I graduated high school I was 215 pounds and I wore 36”pants. I am 5’10”btw.

Now before you think I was a fat oinker I wasn’t. I was a weight lifter all through High School. My senior year I held the record for the Bench Press at 305 pounds which I performed in April of my senior year. I am certain my max bench press was around 320 by the end of the school year – I was Steroid and drug free btw.

I was big, I had muscle but I also had body fat. I was never a disciplined eater; I always ate what I wanted when I wanted back then.

How I lost 30 pounds in 30 Days

In 1994 I was working for a Pager Company; remember those things, they were also known as beepers.

One day while sitting in my office, yes I had my own office with two IBM computers; I thought I was so cool. Anyway I was sitting in my desk chair and I looked down at my stomach. It was protruding out.

I just looked at it objectively (without negative judgement) and thought, you know what, it’s time to lose weight.

Starting that day I completely transformed my diet.

Instead of going to Wendy’s and getting fried chicken and French fries, instead I went to Roy Roger’s and bought a grilled chicken breast sandwich, no mayo and a plain baked potato.

When Ordering Chinese food instead of eating lo-mein or fried rice, I ordered chicken and green beans.

I also packed my lunch as well – usually eating a tuna fish sandwich on 12 grain bread, a banana, and yogurt.

Dinner was also pretty simple. Usually chicken and Rice. I even cut out sugar for the most part.

As a result I went from 215 to around 178 to 180 in less than a month. The key for me was that I was extremely active. During work I would ride the Company’s exercise bike and after work I would play basketball, football and baseball with my brother or my friends. I maintained that weight for about a year.

Over the years my weight did increase but my pant size never went above 34”.

Two months ago I implemented a new food lifestyle. After watching this video >Vegan Strongman Eats ONE Meal a Day!

I abstain from solid foods for about 20 to 22 hours. I typically eat dinner in the evening followed by eating nuts and dried fruits.

How do I feel?

My belly bloat has gone down somewhat, but I am planning on reducing my coffee to almost none. I think that while coffee makes me really productive, it also causes me to not have good sleep which leads to stress which leads to weight gain or at the very least makes it harder to lose weight.

I also have a lot more energy which for me is good because I enjoy being productive. I sleep much better now. Before I often woke up several times during the night never really getting a full night’s sleep.


Most of my work involves physical exercise so I get a really good workout from that alone. I also on a regular basis do push-ups, dips, sit-ups and dumbbell exercises.

Sometimes while in my office I listen to a YouTube video and do 100 push-ups and sit-ups.

I also do a lot of stretching and some light yoga.

I am debating on buying a gym membership. If I really want to get to the next level physically I will need to have access to some of the equipment that a Gym offer’s.

Also when you begin a muscle building routine start with one body part/muscle of your choosing. You could choose Biceps, triceps, thighs, glutes, calves, back, or shoulders.

The reason you do this is that you will see results much quicker if you focus on one body part. Once you see the fruits of your labor go onto another body part. I’ve seen people try to go with the whole body approach and they get frustrated because they aren’t seeing results fast enough.


You have to be consistent with your diet and exercise regimen. Start off slow, always start off slow when making changes that way you’re less likely to resist the change. Make changes, small, gradually and methodically.


You need to have the right mindset when it comes to healthy (Heal Thy) living. Don’t be in too much of a hurry or you’ll frustrate yourself and quit.

Remember this change is a gift for you. Healthy living is about feeling better and also improving brain and memory cognitive abilities.

Whenever I make dietary changes for the better, my memory, mood and mental clarity improves and I don’t get tired so easily.


Unconscious Mind

In a nutshell your unconscious mind is your body. Your unconscious mind houses all of your memories in this lifetime.

Have you ever been attacked or bitten by a dog? As a result, when you see a dog does your body go into fight or flight response? If so this is an example of how the unconscious mind operates.

If you have a dog phobia you won’t have to consciously remember it. Your body automatically does it for you.

Why am I talking about the unconscious mind?

Great question,

All your habits are stored in your unconscious mind. When you brush your teeth you don’t have to think about and say, ok self, up and down, left and right, oh yeah don’t forget the back teeth too.

You brush your teeth unconsciously out of habit and repetition.

Same goes with your current lifestyle choices.

When I quit drinking alcohol for good (10/2005) I had to change my subconscious programming. I used to love to drink alcohol, now I can’t even stand the smell of it.

Same goes for eating mammal flesh. I used to be a big time griller and smoker of mammal flesh. Barbecuing mammal flesh was my favorite pastime… but not anymore.

Why I changed my subconscious blueprint. I made it so I no longer want those things. Same goes for exercise.

If I go to the grocery store I purposely park as far away from the front door as possible. If there is an option between the stairs and an elevator I take the stairs.

I haven’t blogged much during the summer because I am way to busy working outside and traveling. Every year I plant a 20×20 vegetable garden, all organic. This year in my garden I planted from seed – beans, okra, spinach, kale, green bell peppers, cherry tomatoes, zucchini, squash, cantaloupe, cucumber’s and I even had a pumpkin come up. I didn’t remember planting that though. 🙂


Most people don’t make healthy lifestyle changes because they don’t want to deal with being uncomfortable.

Well, in order to make the changes you have to change which is initially uncomfortable. I remember when I first quit drinking alcohol and I was invited to a party. I was expecting to catch a lot of flak for it but I didn’t, however when I go to a party I do sometimes get flack for being a vegetarian. Go figure.

Comfort is addictive. It’s easier to sit on the couch and watch TV than to go for a walk. It’s easier to lie in bed and nap than to go and do something productive.

You have to change from the inside out in order to change habits, this means changing your thinking and changing who you believe you are.


One area of personal growth that I need to improve upon is resting. I am a total Type A workaholic. I cannot stand inaction and I’m happiest when I am working or creating something. However this summer I experimented with taking mini-breaks.

My mini break involves watching a good movie on the couch without being disturbed. The irony I found is when I allow mini breaks I am actually more clear minded, energized and productive the next day.

It’s still hard to this day for me to stop my momentum though.


Change is really hard because of momentum. When you’ve been going in an unhealthy direction for years or decades don’t expect immediate changes.

There will be a lot of back and forth challenges between your conscious self (the part of you that wants to change) and the subconscious programming that is running on autopilot.

What I mainly eat and drink (There are always exceptions)

  • Raw and cooked fruits and vegetables – Low on fruits and High on Cruciferous Vegetables
  • Tubers (Potatoes, Yicama, Artichoke)
  • Legumes (Beans, Lentils)
  • Rice
  • Brazil Nuts
  • Coconut Oil
  • Kombucha
  • Mushrooms
  • Organic Coffee
  • Herbal Tea’s
  • Kefir Milk
  • Spring Water
  • Seaweed Salad
  • Eggs (Free range)
  • Himalayan Pink Salt (Contains 84 trace minerals)
  • Kimchi
  • Beans (Kidney, Black, Navy)
  • Tuna & salmon, some shellfish (Wild caught)
  • Garlic, Turmeric, and Ginger (Anti-Inflammatory properties)
  • Kale Shakes – Handful of Organic Kale and 1 cup of unsweetened Coconut Milk

My current diet is nutrient dense, heavy on nutraceutical’s (healing foods) and ketogenic (using fat for fuel) in nature. I like this approach because it forces my body to burn fat and keep muscle while healing from the inside out with Ayurvedic foods, herbs, and drinks.

I have also been doing cyclic fasting for the past two months as just a temporary experiment. I don’t eat anything solid until the evening. In the morning I make a protein shake. Here is the recipe.

  • 1 Scoop of Unsweetened Garden of Life Raw Organic Protein
  • 1 Scoop Garden of Life Organic Wheat Grass Juice Powder
  • 1 Scoop Vibrant Health Green Vibrance Powder
  • 1 Scoop Super Collagen
  • 1 Tablespoon Nutritional Yeast Flakes
  • 1 Super B Complex Tablet
  • 1 cup of unsweetened Almond or Coconut Milk
  • 1/2 Cup Coconut Water
  • Spinach or kale
  • Mix in a blender for 1 minute and drink

I’m generally not hungry until dinner time and when I do eat, I eat less. I allow myself a three to four hour window to eat during these times.

I like cyclic fasting because I don’t have to think about what I’m going to eat for breakfast or lunch. Plus I find that I often get fatigued after eating a meal (either from insulin spike or poor digestion) which affects my ability to be more productive.

No, I don’t feel like I am depriving myself of anything either.

If I do feel hungry I will cook some eggs. I generally have 2 whole eggs and 3 egg yolks only when I prepare my eggs. I usually cook them in Coconut Oil without too much mixing in the pan.

From cyclic fasting and calorie restriction I lost about 16 pounds in about a month keeping my weight around the 178-182 range.

I’ll give you an example of what I eat for dinner.

Lately I’ve been eating a lot of beans because they are dense which means I feel fully satiated when I eat them. Below is a vegetarian chili I make which is really good.


  • 1 Bag of red kidney beans
  • 1 bag of black beans
  • 1 bag of lima beans
  • 2 containers of sliced mushrooms
  • 2 cups of diced carrots
  • 1 can of diced tomatoes
  • 1 can of tomato paste
  • ½ cup of grated ginger
  • ½ cup grated or powder turmeric
  • 1 tablespoon of coconut oil
  • 1 pack of Morning Star vegetarian sausage links

I’ll see what the results are after a few more months have passed. Plus, this is not my final destination when it comes to how I take care of my body. So far so good! 🙂

Update 4/6/17 – I recently stumbled upon Dr. Eric Berg. His videos on You Tube have helped me further understand the connection between fat accumulation, stress, hormones, and insulin resistance.

>> Check out Dr. Berg’s video >>>Adrenal Body Type, Cortisol & Belly Fat!

Get healthy first and you will lose the weight second.

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