The fat man can lose some weight simply by targeting the dense carbs -sugars and starches- that tend to add weight or inhibit weight loss. A effective strategy is to eat to your required energy expenditure (REE+activity) number*, while avoiding sugary food and beverage products and cutting portions of starchy foods like breads, pastas, cereals, snacks, rice, or potatoes as much as possible. The more you CUT the more you LOSE.