How to Lose Body Fat

How to Lose Body Fat

How to Lose Weight

No Bullsh*t Guide

# of Meals

No Bullshit Guide on how to lose body fat, let’s get right into it. Step 1, or rather option 1, is going to be the amount of times you eat in a single day. Whether that be 3 meals, 2 meals, 5 meals, or maybe even just 1 meal, you should only be eating when you are actually hungry.

The common belief that you need to eat a meal as soon as you wake up is bullshit in my opinion because what if you wake up feeling full? What if you had a late dinner and went to bed right after? You wouldn’t be very hungry in this case.

There have been times when I ate dinner at 7, went to bed around 11:30ish and still woke up filled. I highly recommend that you wait to eat your meals until you’re actually hungry. And many people think they are hungry at certain points throughout the day, when in actuality they’re just bored. A great way to fight bored eating is to keep yourself occupied and to also drink plenty of water.

Intermittent Fasting

You need to also understand that your testosterone drops after every meal you eat and also as the day goes on. Now I’m not recommending every single person to do intermittent fasting, but it has helped me out a lot when it comes to burning fat and feeling less lethargic throughout the day.

The science behind fasting is quite simple. The longer your fasting window is, the more fat your body is forced to burn.

Like I stated before though this is not the end all be all way to lose fat because you can be fasting and still be, well, fat. Which brings me to my next point:

Eat Real Food

Eating real food is the best advice I can give you to lose body fat. This is very easy to explain. If you want, let’s say orange juice, make a homemade orange juice from actual oranges. Don’t drink the shit you find in stores. If you want a coffee, drink a black coffee or one with a heavy cream based sweetener with little to no added sugar. Don’t get a Starbucks frappacino or one of those big ass dunkin donuts drinks that has all this added sugar in it.

When its comes to meats, don’t eat shit quality meat that has been injected with hormones, go get some grass-fed organic beef or chicken. You know, most lunch meats and most meats that restaurants give you are not high quality so stay away from that stuff.

Bread is something that I cut out of my diet a long long time ago and I highly recommend you do the same. Bread makes you gain weight because it is high in calories and doesn’t fill you up while also giving you absolutely no nutritional value whatsoever.

Now bread here in America is much different than the bread you would find in most European countries. The bread here is fortified with iron and synthetic antioxidants that have been linked to things like diabetes, heart disease, obesity, you know, all the illnesses you don’t want to have. I could talk about bread all day, but the main thing to understand here is that there isn’t really any nutritional value in consuming bread.

Okay, now onto any type of junk food. Now junk food is hilarious to me because everyone knows it’s bad for you yet so many people still consume it. So let’s take a look at lucky charms:

Consisting of Whole Grain Oats, Sugar, Oat Flour, Corn Syrup, Modified Corn Starch, Corn Starch, Dextrose, Salt, Gelatin, Trisodium Phosphate, Yellows 5 & 6, Red 40, Blue 1 and Other Color Added, Natural and Artificial Flavor.

We have multiple types of food dyes in here. Red 40 is a known carcinogen. Then we have corn syrup and sugar. But the main point here is that this is all crap. All of these ingredients have absolutely no nutritional value, they are synthetic which means man-made, and they literally have food dyes that have been proven to cause cancer. I’ll leave links down below.

Another junk food item would be granola. And I know what you’re thinking “Kenny granola is healthy!”

No, it’s not. It’s filled with sugar and is super high in calories.

“But Kenny where do I get my fiber from?”

Forget about fiber it’s not as important as you think. Plus, it causes bloating and gas. Eating high amounts of fiber has also been linked to hormonal problems in both men and women. Don’t worry I’ll leave the link down below so you can do some researching yourself.

I’ll conclude on the eating real food topic by stating that you need to watch out for the low-quality versions of good foods. Like I talked about before, not all meats and chicken are equal. Most are injected with hormones. This is the same case with any other food. Corporations are smart and they have found ways to fool you whether that be through marketing tactics or just straight up lying to your face. So you need to be extra careful when buying your food. Read the entire label.

Metabolically Healthy?

Believe it or not but not everyone has the same metabolism. Many people are actually not metabolically healthy at all. Things that can cause this are high blood pressure, high blood sugar, unhealthy cholesterol levels. It can even cause a buildup of plaque in the arteries which leads to blood clots and then eventually a heart attack or stroke.

So what causes all of these things? Well, consuming bullshit. That’s the junk food, the GMO foods, all that stuff. But another thing I will mention is what this food is cooked in. And that is SEED OILS.

To start off, seed oils were originally used as a lubricant for machinery and they weren’t even a thing until the late 1800s. Then in 1911 it was first sold as a food product with the release of “Crisco”. Crisco is short for crystallized cottonseed oil. I’m not going to get much into this because this will be for a whole other video, but America has completely swapped out animal fats, things like lard, tallow, and replaced them with seed oils. These are canola, soybean, cottonseed, grapeseed.

The animal fats were of course high in saturated fat and the seed oils or vegetable oils are high in polyunsaturated and monounsaturated fats. Polyunsaturated fats are also known as PUFA’s.

Ever since we swapped these two, heart attack and obesity rates have skyrocketed.

These seed oils are very high in an omega 6 fatty acid known as linoleic acid and it works to lower your ldl levels. Most people think this is healthy and that it’s good to have low ldl levels because this is what doctors and mainstream media feed them.

But high ldl shouldn’t be a concern for you if you are insulin resistant and metabolically healthy.

If you aren’t metabolically healthy and have something like diabetes, you need to first find the root cause of that, which is most likely your diet.

Which is why I can’t stress this enough. You need to eat high quality food. If you’re in the mood for something sweet, instead of eating a cookie or a donut, drink a glass of 100% pure orange juice or go get some raw honey.

“But Kenny it’s too expensive” “I can’t pay 10 dollars for a gallon of real orange juice”

Yeah well you know what else is expensive? Hospital bills, overnight stays in ICU literally cost $40,000 a night. But no, you’re worried about 10 dollars for something that is going to improve your health.

Eat real food.

Count Calories?

The next topic to be discussed is the counting of calories. Should you do it? Or is it a waste of time and energy?

I am sorry but counting your calories every day is the best way to make sure you go to bed starving.

You see, most fitness guys on this platform will tell you “oh eat whatever the hell you want, just make sure you’re burning more calories than you’re putting in” “You can eat a donut! Just make sure it fits your macros”

Like are you serious man?

There are people out here suffering from chronic illnesses and you’re telling them to eat a fricken lucky charms cereal bar. You cannot make this stuff up.

This advice mostly comes from the bodybuilding community, but what they fail to tell you about these ridiculous cutting diets where you’re constantly counting your calories is that they tank your hormones. This is why you see bodybuilders on prep with lower testosterone levels than your grandma.

But it’s okay, I am here to tell you that you don’t have to count any of your calories.

What you should do, is EAT REAL FOOD.

“Kenny stop saying this, it’s not that simple”

No, it is that simple.

It’s almost like who would’ve thought that if we just ate the food that nature provides us with, instead of the food that is highly processed and man-made, we would be healthier.

Who would’ve thought?

What is Real Food?

Now I am not just going to tell you to eat real food and then end the video because that wouldn’t help anybody. I am instead going to list off real foods.

Are you guys ready?

Okay, first up we have any type of grass-fed beef, steak, chicken, pork, bacon. Also, preferably organic, but the main thing here is to buy grass-fed. If you love seafood, buy wild-caught. Never buy farm-raised.

Next up, we have eggs. And not any type of egg, but eggs from pasture raised hens. You should want your eggs coming from hens that are actually getting sunlight, not hens that live their entire existence in a tiny metal cage inside getting force-fed cheap feed.

Next, we have fruit and fruit juices. Only buy organic fruit because many fruits are genetically modified and sprayed with pesticides. Also, never buy fruit that’s out of season. Make sure you’re always washing your fruit before you eat it. Now, fruit juices are tricky because most of the ones you find in stores are filled with added sugar. If you can find a 100% orange juice, watermelon juice, or even pomegranate juice, organic versions of course, you can actually naturally increase your sex drive, but that is for another video.

If you are diabetic or metabolically unhealthy I would recommend keeping your sugar intake quite low. However, natural sugar from high quality fruit and things like raw honey are very very different than the processed sugar that makes you fat and sick.

Next up we have dairy products. I would recommend getting raw milk if you can get your hands on it. Make sure you’re getting this from a trusted source. There is bacteria in raw milk that has been proven to heal leaky gut and many other digestion and gut issues. This bacteria is killed in pasteurized milk so you’re literally just drinking dead bacteria.

Plants are interesting because many of them have defense chemicals in them that aren’t good for you at all. This is why they cause gas and bloating in many people. If you have these problems after eating vegetables I would recommend cutting them out of your diet for good. If you don’t and you enjoy them, then yeah keep them in, just make sure you’re buying high quality veggies.

Carbs like potatoes and rice aren’t terrible for you either. I enjoy a nice sweet potato every once in a while. Again, make sure you’re buying the highest quality.


Alright now I know this is going to piss a lot of people off and I really don’t care. Drinking alcohol is making you fat. If you love it so much and you really think you need it just to get through the day, you should go see a psychiatrist.

If you do it once in a while like let’s say a few drinks every couple months, okay, I can understand that.

But if you’re drinking every weekend that is definitely going to deteriorate your health and probably make you fat.


The very last thing I will briefly discuss is how you need to move your body. Your body is a machine and it is capable of great things physically. If you are just sitting around or laying around all day doing nothing, it’s going to be a lot harder for you to lose weight.

And you don’t have to spend countless hours in a shitty commercial gym to accomplish this. You can just go for a run at a local park, or even around your neighborhood. Go for a long walk, get some sunlight, enjoy nature.

Wake up and do 200 push-ups super-setted with 200 sit-ups. I don’t know, just do something every single day that makes you work up a good sweat.



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