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October 23, 2024 31 mins

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Losing weight doesn't have to mean saying goodbye to your favorite foods. Imagine shedding 130 pounds without ever stepping foot in a gym or swearing off pizza and burgers. That’s the reality we explore today, as I share my own story of transformation through small, sustainable changes. Forget the diet industry's booming noise; it's time to embrace a new perspective on weight loss that focuses on balance, mindful eating, and savoring life’s pleasures without guilt.

Join the conversation as we cut through misleading advice and uncover practical ways to trim calories without counting every single one. We focus on the power of simple choices like swapping sugary drinks for water and opting for whole foods that fuel the body without unnecessary calories. With heartening anecdotes and humor, I reveal how to create an effortless calorie deficit and navigate the often perplexing world of nutrition with ease and enjoyment. Together, we’ll tackle listener Jonathan's concerns about indulgence, proving that enjoying what you love and losing weight aren’t mutually exclusive.

Explore the art of mindful eating and its profound impact on health and satisfaction. Discover how slowing down and truly tasting your meals can enhance digestion and help maintain a calorie deficit without drastic changes. Through personal tales and straightforward tips, we aim to transform your approach to food, encouraging consistency over perfection in your weight loss journey. Whether you’re following my journey on Instagram or eager for more unconventional insights, this episode offers a refreshing look at achieving lasting weight loss and well-being.

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Episode Transcript

Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through

(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking

(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.

(01:10):
Your host, jonathan.

Speaker 2 (01:10):
Ressler.
Hey everybody, welcome back toShut Up and Choose.
I'm your host, Jonathan Ressler, and on this podcast we talk
about all the noise and all thebullshit that comes out of the
diet industry and, honestly,from a lot of the internet gurus
, instagram gurus and all theother jerk-offs out there that
tell you you need to eat this,do that.
Don't eat this, don't do that.

(01:31):
It's all a bunch of shit.
You know what to do.
You know how to do it.
It comes built into ouroperating system when we're born
.
Some of us just chose not tolisten and not to follow it.
So today, I said a week or twoago that I was going to read
some emails and I didn't.
But today I'm going to read oneemail and because it really

(01:51):
launches into the topic that Iwant to talk about, which is how
you can just cut calories outof your diet really without even
thinking and you know I'm notan advocate of calorie counting.
I think it's a bunch of shit.
You know what to eat.
You know damn well that eatingCaptain Crunch for breakfast is
not the right thing to do.
You're better off eatingoatmeal or eggs or some other
kind of protein.
You know eating boneless,skinless chicken, while it might

(02:13):
taste like shit, is still muchbetter for you than eating a
double bacon cheeseburger.
You don't need anybody to tellyou this shit.
So let me read you this emailbecause it makes sense, and I
guess a lot of people may bethinking this.
So it goes like this hey,jonathan, I've been listening to
your podcast and I love yourno-nonsense approach to weight
loss, but I've got to ask yousomething that's been confusing

(02:36):
me.
You always say that you can eatanything we want, as long as
we're mindful and make smartchoices.
But here's where I get stuck.
How can I actually get into acalorie deficit if I'm eating
anything?
I mean, what if I want pizza,burgers or dessert?
Doesn't that stuff completelyblow my chances of losing weight
?
The answer is no.
It feels like eating anythingwould make it impossible to stay

(02:58):
within my calorie goals.
Also, not true, we'll talk aboutthat.
I'm trying to figure out how tobalance enjoying my favorite
foods and still making progress,but honestly, I'm worried that
letting myself eat what I wantwill just lead to overeating.
Can you help clear this up?
How can I enjoy my food and hitmy calorie deficit at the same

(03:19):
time?
Well, that's pretty fuckingeasy.
Thanks again for all thosestraight talking advice.
I really appreciate it.
Cheers, jonathan.
And you don't have to be arocket scientist to figure out
that guy's email made it onbecause his name is Jonathan and
I like that name.
Funny enough, that's my name,but all right.
So let's get into this topicbecause I think it's important.
Look, if we're being real,losing weight shouldn't feel

(03:42):
like a full-time job.
You Losing weight shouldn'tfeel like a full-time job.
You can't and you shouldn'toverhaul your entire life to get
the results.
When you jump into one of thosediets where you have to change
everything you're doing, you'renot going to stick to it.
You'll stick to it for a week,a month, maybe a couple months,
but sooner or later you're goingto go right back to what you
were doing before.
I know I did it.
I always say I did at least ahundred diets in my life and all

(04:07):
of them worked for a period oftime, but then when I went back
to eating the way I was eatingbefore the diet, all the weight
came back and usually then some.
So really it's the small,simple changes that really have
the biggest impact.
They did for me.
It's about small, smart choices.
It's easy to get caught up inall the latest fad diets, which
I did.
I mean, you name a diet.

(04:28):
I guarantee you I was on it, Itried it, I lost weight on it
and then in the end I failed.
Or complex fitness routineswhich, by the way, I never did
because I fucking hate the gym,in case you forgot that or
didn't remember.
But those things like fad dietsand the crazy fitness routines
they burn you out.
You get burned out quickly.
You can't stick to that shit.
What really works, and whatworked for me, is making these

(04:49):
small, smart, sustainablechoices that really fit into my
daily life.
It wasn't making radicalchanges, it was just making
small, smart choices, the kindof choices that I never weighed
my food like some fuckingscientist or whatever, and I
never swore off carbs.
Well, I did not eat carbs, Ididn't eat this.

(05:10):
But on my journey now I didn'tswear off eating any food groups
because that's just not normal.
That's not normal eating, it'sunsustainable.
The best part about what I didand how I do it with these small
, smart choices is you can startmaking changes today, literally
right now, while you'relistening to the podcast, and
the most important part of thatis it won't feel like a chore,

(05:32):
it won't feel like another job.
Cutting calories doesn't have tomean skipping meals or forcing
yourself to eat bland dog shit,not quinoa and kale.
But I have to say my girlfriend, girlfriend Vicky, who was the
one who sent me the singing pinkgorilla that got me started on
this whole journey.
She made some quinoa for me theother night and I have to say
the shit was pretty good.

(05:53):
I'm surprised.
I like quinoa.
So maybe I have to stopshitting on quinoa and kale.
Nah, fuck that.
I'm still going to shit onquinoa.
Well, the quinoa's all right,so maybe I'll moderate that.
So if you don't want to eat dogshit like kale and I have to
think of something else, that'snasty, but quinoa and kale just
flow together.
But I'll have to come up withsomething else.
Because, vicki, thank you forthe quinoa.
It was delicious and no shit,it really was.

(06:14):
I found out that I actuallylike quinoa, but anyway.
So cutting calories doesn'treally have to entail like
skipping meals and doing allkinds of radical shit.
It's the small, I would sayalmost effortless choices that
make the difference over time.
It's about consistency, notperfection, right?
So if you're trying to makethese radical changes in your

(06:36):
life, you're not going to last.
So at the end of the day, weall know it's about a calorie
deficit, right, plain and simple.
But I don't think you need tocount calories.
I don't want you to countcalories.
I don't want you to track yourcalories, because we all know
what to do.
Like I said, it's built intoour DNA.
We know how to lose weight, weknow what we should be eating
when, we know what we don't needto be eating.
So here's a couple, seven easythings that you can do right now

(07:00):
I mean literally right to startcutting calories out of your
diet, and these things reallytake no effort at all.
They're really simple.
So let's jump into this thing.
Number one is switch the waterand yes, you had to know that
was coming.
I mean, you've heard it athousand times, but you had to
know it was coming.
It's a no-brainer.
Yes, you've heard it before,but it definitely bears some
repeating because so many peopleoverlook how much sugar is in

(07:22):
their favorite beverages.
I did.
I told you I drank shit, tonsof sweet tea when I lived in
North Carolina.
I can't imagine how manycalories were in a glass of
sweet tea, but it's definitelyin the threes, if not four,
figures.
So sugary drinks like that, likesoda or the sweet tea that I
just talked about, and reallyeven those fancy flavored

(07:43):
coffees that you love, yourmocha, joca, frappuccino, double
, whatever all that shit they'recalorie bombs.
They're like, I guess, like aTrojan horse for your diet.
They're full of empty caloriesthat add up really fast but they
do absolutely nothing to keepyou full.
So cutting out those sugarydrinks is one of the easiest

(08:05):
ways to eliminate literallyhundreds of calories from your
diet On average.
I looked at a can of soda likea can of Coke has 140 calories
12 ounce can.
But most people drink those 16ounce bottles.
That's 240 calories in a 16ounce bottle of Coke.
That's a shit ton of calories.
So if you have two in a 16ounce bottle of Coke, that's a

(08:26):
shit ton of calories.
So if you have two, if youdrink two sodas a day, that's an
extra 500 calories you'd becutting out without having to
change anything else.
So if you just drink water anddon't drink your soda, you're
saving 500 calories.
That's a lot of calories.
Even though the healthy fruitjuices and smoothies that you
can buy in the supermarket orthe convenience store, they're
good for you because they're allnatural, yeah, but they're
fucking loaded with sugar.
They have a ton of sugar.
So instead of drinking thatgarbage, stick to water or some

(08:51):
other unsweetened drink Like Ilike to drink iced tea with a
couple of Stevies.
Water.
Well, I would say water is free.
But most of us buy water.
But water is free, it'shydrating and it has no calories
.
And if you really need theflavor, drink it on sweet tea or
whatever, or just put a sliceof lemon or cucumber or
something else into your drink.

(09:12):
Herbal teas are another greatoption for keeping things
interesting and, again, theyhave absolutely no sugar.
There's even like some bonusbenefits.
So, beyond the calorie savingsthat you're going to get, you're
, staying hydrated definitelyboosts your energy, it improves
your skin and definitely helpsyou curb hunger.
I know most times when Ithought I was hungry, I was

(09:34):
really just thirsty.
So definitely get that glass ofwater before you're reaching
for some snack or even beforeyou eat.
I like to drink a glass ofwater before I eat because it
helps curb my appetite.
So again, you could save fiveto 600 calories a day, depending
on how many of those sugardrinks that you cut out.
That's an easy way to cutcalories out of your diet.
Of course, everybody knows.

(09:55):
Just to put this back in, yougot to lose.
You have to be have a deficitof 3,500 calories to lose a
pound.
So if you can find a deficit of3,500 calories in a week, you
lose a pound without doinganything.
So the water is a simple one.
The second one you can thinkabout is downsizing your plate,
and this really is like kind ofone of those Jedi mind tricks

(10:15):
that actually works.
I found myself doing it.
As humans, we eat with our eyesjust as much as our stomach.
I know I do when I seesomething.
I could always find room forthat thing.
But when you pile food onto amassive plate, it actually looks
like you're eating less thanyou really are.
I know, for example, if I usedto go to an all-you-can-eat
buffet kind of place, I wouldload up one plate, but I never

(10:36):
wanted to get that second plate.
So I'd load everything I couldon the first plate and I was
like, hey, fuck it, I'm eatingone plate.
But the truth is, the biggerthe plate, the bigger your
portions and the more likely youare to overeat.
So there's good news.
It also works in reverse.
Like I said, you choose to befat, but you know what you can
choose to be thin or you canchoose to be fit.

(10:56):
Same way, you can eat on a bigplate and have these huge
portions.
You make your plate a littlebit smaller and I really did
this.
I used to put my food I don'tknow, I guess it was a salad
plate instead of a dinner plateand it was a big difference.
I found that I actually ateless because the plate looked
full and it was honestly alittle bit hard to eat to cut
all the shit that I was eating.
And it just worked.

(11:16):
So by simply switching over toa smaller plate or a bowl, you
can trick your brain intothinking you're eating more than
you are.
Same food, smaller plate, fewercalories and this shit works.
It's a super simple trickbecause it requires no change in
what you're eating, just thedish that you're eating it from.
So if you just swap out thatstandard I don't know, I'm

(11:37):
guessing it's a 12-inch dinnerplate for something smaller like
a 9-inch salad plate, and again, I don't know the actual
measurements, but that's whatI'm thinking.
It sounds like such a stupidlittle thing, but research has
actually shown that people whouse smaller plates eat about 20
to 25% less food without evenrealizing it.
The food looks bigger.
It looks more satisfying andyour brain says, hey, that's

(11:58):
enough, and you're cuttingcalories right down without
feeling deprived.
So it can also help you slowdown your eating calories right
down without feeling deprived.
So it can also help you slowdown your eating, and we'll talk
more about that later.
But with less food on yourplate, you're less likely to
rush through your meal and morelikely to savor each bite.
I know I did when I had thatfood on my plate.
It took more effort to actuallyeat it.
Cut things, so it definitelyworks.

(12:18):
So again, imagine if you'recutting out 20 to 25% of the
calories in every meal.
You might be able to save 200,300 calories a meal, depending
on the portion size that you'rereducing.
Of course, it all comes down toportion size.
So the third one is leave onebite behind, and I like to say
you don't have to clean yourplate like it's a competition.
I always or I should say Inever left a bite behind.

(12:42):
In fact, I was always lookingfor the next bite.
I wanted more.
I want to clean my platebecause there might not be any
of that left by the time I'mdone.
So definitely try to leave abite behind.
All of our parents probablytold us, if you're around my age
, that we have to clean ourplate.
But guess what?
You don't have to.
In fact, leaving a bite or twoover behind can be an easy way

(13:04):
to shave off a bunch of calorieswithout feeling like you're
missing out.
Most of us continue eating outof habit long after we're full,
just because the food is left onthe plate.
I don't know if you remember mya few episodes, I don't know.
A month or so ago, I talkedabout the rule of four, where
after the fourth bite, you'rereally just eating out of habit.
And that is the truth.
By the fourth bite, your tastebuds are pretty well satisfied
and your body is set.

(13:25):
You can live on a lot less.
I just finished a 48-hour waterfast and, honestly, I broke it
at 48 hours just because I saidI was going to break it at 48
hours but I could have gonelonger.
You'll be shocked at how muchless you can eat.
So why does that small platework?
Well, the truth is, those lastbites that we're eating are
really most times unnecessary.
Like I just said, you'realready satisfied your hunger,

(13:46):
but you keep going because it'sthere.
Like I said, I always like toeat.
If I could eat one, I'd rathereat two.
But by consciously leaving afew bites over, you can easily
cut calories and no, you're notwasting food.
Consider it a sacrifice of theweight loss gods.
So the next time you sit down toeat, commit to leaving just a

(14:07):
couple bites behind your plate.
You don't have to leave halfover.
I'm not saying leave half oreven a quarter, just a couple
bites.
It's that small mental shift,that small little smart choice.
But over time that becomes ahabit.
So if you're out at arestaurant, you know, ask for a
to-go box, even if it's just acouple of bites, or don't.
But either way, if you ask fora to-go box, take it home.

(14:28):
Portion off the you know somepart of your meal for later, so
you're not tempted to polish itoff in one sitting.
I like to say that I'm going toleave over two bites of my
chicken or a bite of my steakand I tend to definitely leave
over less steak than I dochicken or other things.
Decide what you're going toleave over before the meal
starts.
So, besides for just cuttingthe calories, it helps you break

(14:50):
that clean the plate mentality,which will lead you to a few
things.
One is better portion controlin the beginning, right away,
and mind-flipping in the longrun.
But you'll be surprised andyou'll learn very quickly that,
hey, you know what I can eatless and still be satisfied.
So, depending on what you'reeating, let's say you can save
anywhere between 50 and 200calories a meal by just leaving

(15:13):
one bite behind.
That's a pretty significantsavings.
And again, I'm not obsessedwith the number of calories.
I just know that I'm burningless calories than I would have
if I ate everything.
So don't get caught up in thenumber of calories you're saving
, but get caught up in the factthat, yes, these small, small
choices help you save calories.
They help get you into caloriedeficit.
So the next one is to choosewhole foods over processed foods

(15:37):
, and this again shouldn't be abig revelation.
The less junk you eat, thebetter, and I'm not telling you
to never eat junk food, becauseof course I like to feed my soul
.
You like to feed your soul.
Of course you got to eat somefood that is junk, but processed
foods are typically loaded withhidden sugars and unhealthy fat
and just all this extra shitand extra calories.

(15:57):
They're the kind of foods thatreally give you almost no
nutritional value, but they packon the calories.
Things like chips and cookiesand even those packaged meals
that are quote-unquote healthy,that frozen burrito that you
even keep it in the freezer foran emergency All that shit, all
that processed food, is loadedwith empty calories.

(16:20):
So whole foods, on the otherhand, are really naturally
lowering calories and highernutrients To fill you up and
nourish your body.
You don't want to leaveyourself reaching for snacks 30
minutes later, so eat thosewhole and natural foods.
And I'm not telling you to goorganic, fuck that shit.
I'm just saying eat foods.
Lean proteins, veggies, fruitand whole grains are more

(16:43):
satisfying and lower in caloriescompared to their processed
counterparts.
For example, a medium-sizedapple yeah, roughly has about 95
calories, and I don't know thisfrom just looking at it.
It's not like I say, okay, I'mgoing to eat 95 calories.
No, I just know that a caloriehas about 95 athletes.
Well, a single candy bar, likea Hershey bar or a Nestle's

(17:04):
Crunch, can clock in at 250 or300 calories, and you know it's
not going to fill you up.
So you're going to be hungry.
You're going to want to eatmore.
Whole foods also tend to behigher in fiber, which keeps you
full longer and it againprevents that overeating.
So swap out all those processedsnacks for a whole alternative.
So fruit eat some fruit.

(17:25):
And I eat a ton of watermelon.
I eat a ton of.
I really love fruit.
I know there's assholes outthere that tell you don't eat
fruit, there's too much sugar.
I defy you to find me some guythat got fat by eating fruit.
He ate too much fruit and hegot fat.
Come on, give me a fuckingbreak.
That's the most asinine thingI've ever heard.
So eat fruit instead of fruitflavored snacks, right?
Air popped popcorn is great foryou, and do that instead of

(17:48):
eating chips.
And one of the things that Ilearned is Greek yogurt, and I
can't remember the brand, butthere's a Greek yogurt that's
loaded with protein, that has noextra sugar.
It's still sweet, it'sstrawberry, I think, maybe it's
Chobani or I don't even know ifI'm saying that.
Right, but eat that instead ofthose sugary flavored yogurts.
It's a huge difference.
So make meals that really focuson real ingredients.

(18:09):
Again, think like lean proteins, chicken, fish and beans.
I'm not a big bean eater, but Iknow they're loaded with
protein and they fill you up.
I just, for whatever reason, Ijust don't like beans but other
fresh vegetables and healthyfats like avocado.
I love avocado and I love oliveoil.
So not only is all that stuffmore filling, but they're just

(18:36):
naturally lowering calories.
You'll find that you noticemore energy when you're eating
that stuff.
Your skin is clearer Not that Iever had a problem with that,
but I know it absolutely makesyour skin clearer.
And you definitely get betterdigestion by cutting out the
junk.
I was always, you know, likebleh, you know whatever, and
when I cut out the junk, allthat went away.
I know this is going to soundcrazy, but you might even start
to crave healthier foods as yourbody gets used to real

(18:57):
nourishment.
I know I did.
I always tell people you'll beshocked.
I say you can eat anything youchoose and you'll be shocked how
your choices change when you'reon this journey and the things
that you want change.
So, depending on how muchprocessed food you're eating
right now or depending on howmuch you're going to replace,
you can save I don't knowanywhere between 100 and 500
calories a day.
If you're a big fatmotherfucker and you need a ton

(19:26):
of junk food, it might even bemore.
So, get rid of the processedfoods and really focus on eating
whole foods and foods thatnourish you.
So the next one is this wastough, cut back on sauces and
dressings and even, as much aswe hate to say, you got to cut
back on your fucking ranch.
It's tough to eat wings withoutranch, but whatever, cut back
on it.
So.
So here's the deal Sauces,dressing, condiments, all that
ketchup, all that stuff cansneakily add a lot of calories
to an otherwise healthy meal,like I love to eat hamburgers

(19:49):
and I like ketchup, but I wasputting on so much ketchup and
it was ridiculous and that'sloaded with calories.
And, yes, sooner or later Iswitched to the no sugar ketchup
and that was not as tasty, butit still it definitely made a
difference.
And then I learned to eat theright amount of ketchup.
You know I would never putketchup on a steak.
You should actually have to goto jail if you put ketchup on a

(20:11):
good steak.
But anyway, that's a wholeother podcast.
But that extra spoon of mayo, adollop of mayo, that shit adds
up the spoon of mayo, a dollopof mayo, that shit adds up the
ranch dressing that you'reslathering on your salad.
You might as well be pouring amilkshake on your salad.
So many of those flavorboosters have so many calories
in them and they're full of fatand, of course, they're full of

(20:32):
sugar.
So cutting back on the highcalorie condiments is a simple
way to reduce your overallintake without making any
dramatic changes.
Just try a little bit less.
For example, a tablespoon ofmayo that we just talked about
has about 90 calories, and mostpeople use way more than a
tablespoon.
A single serving of ranchdressing can be over 100
calories and, let's be honest,who stops at one serving?

(20:54):
When you eat ranch, you loadthat shit on, so you could save
a ton of calories there.
You could try the lighteralternatives.
Things that I learned to reallylike are mustard very low in
calories.
Hot sauce, very low in calories, salsa they all add flavor
without the calorie hit.
I also learned to use lemonjuice, vinegar and different
spices to flavor my food.

(21:15):
Naturally, we all love ketchupbecause it's sweet, but these
other things, these savorycondiments, are great and you
get a whole new flavor thatmaybe you're not used to.
So when you do use dressing orsauces, measure them.
I mean I don't mean measurethem like get out of table, fuck
that shit, but think about itReally think about it, put them

(21:35):
on the side so you can reallycontrol how much you're eating.
So by doing that you're notonly saving calories but you're
getting the more natural tasteof your food, which you may or
may not care about, but youreally start to appreciate the
actual flavors you make, ratherthan just masking everything
with some kind of crazy asssauce.
And I will tell you that if youdo that, if you cut out or
limit the condiments anddefinitely the ranch and all

(21:57):
that other shit, you could save200 or 300 calories a meal.
I mean it all depends on howsauce happy you are.
If you load that shit on, itcould be 500 or 600 calories a
meal.
I mean it's a lot.
So be really careful with thesauces and the dressings and
things like that.
Number six it's hard for me toeven say but skip the second

(22:20):
helping.
It's easy to go back forseconds.
I know I love food.
Like I said, why eat one when Ican eat two?
And it's especially tough whenthe food is great or the
portions are small to begin with.
But the truth is more oftenthan not you're just reaching
for that second helping, thatsecond one, because it's there,
not because you're actuallyhungry.
So if you're one of thosesecond helping kind of guys or

(22:43):
girls, skipping that secondhelping allows your body the
time to realize that it'ssatisfied.
I mean, I was eating so fast Ididn't know if I was satisfied
and then after I had the secondone, or even the third one, or
sometimes the fourth one when itcame to donuts and things like
that I miss my body's cues.
It takes about 20 minutes foryour brain to catch up with your
stomach.
So by the time you're doneeating your first serving, you

(23:08):
might actually be full, but youjust don't know it yet.
I mean, I was a victim of that.
I would eat and eat and I'd eatfast and then 15, 20 minutes
later I was like, oh my God, I'mnauseous.
I mean, if you're a friend, anyone of my friends go.
Oh, I ate too much, I'mnauseous.
You've heard me say that athousand times.

(23:29):
So I guess one of the ways to doit is really just serve
yourself once and then putwhatever's left of the main
course or the vegetables.
Just put them away immediatelyso you're not tempted to go back
for more when it's sitting outthere on the counter or the
table or wherever you're more,I'll just have one more spoonful
, but that one more spoonfulcould be a lot of calories.
So serve yourself.
You know, eat what you're goingto eat.
Put it on your plate and thenput it away.

(23:51):
Don't make it so easilyaccessible.
Again sounds crazy, but verysimple and you definitely need
to take a break.
If you really have to go backfor that second helping, take a
break after you finish the firstone.
Give yourself at least 10minutes to see if you're really
hungry.
I bet you'll find out thatyou're not.
So if you can't controlyourself, just control yourself

(24:14):
for 10 minutes and see whathappens.
So skipping that second helpingnot only saves the calories,
but it also teaches you tolisten to your body's natural
hunger cues, which I never did.
But when you listen to yourhunger cues, you find out that a
lot of times you're eating outof habit or boredom and not
really because you're hungry.
So really pay attention to that.

(24:35):
And the last one I touched onthis already, but I'm going to
talk about it again is eatslowly.
You know, seriously, you got toslow down and I was oh, I ate.
So and people were amazed athow quickly I could eat and
honestly, so was I.
I ate so fast and we live in acrazy fast-paced world where
everything happens at warp speed.

(24:56):
And that includes our meals.
Right, because we're rushing toget on to the next thing.
That's mindless eating.
Right, I got to, I'm justeating because I got to eat.
I know I got to eat.
Now I got to get on to the nextthing.
I Fucking slow down.
Eating quickly definitely leadsto overeating because you don't
give your body enough time tosignal that it's full.
No one can be more guilty ofthat than me.

(25:16):
By the time you realize thatyou're stuffed, it's too late,
right?
I guess you could stick yourfinger down your throat and puke
, but I never did that.
I just let it sit in my stomach.
So slow down.
Eating slowly allows you to bemindful mindful, and we focus on
mindfully, not mindless eating.
You'll enjoy every bite more Idid.

(25:36):
I learned to really enjoy whatI was chewing and eating and
you'll be more in tune with yourbody's hunger and fullness
signals.
So when you eat fast, like Idid, you're more likely to eat a
lot more than you need, likethat second helping or another
one, but you lead to thatpost-meal oh, why did I do that,
that regret afterwards whereyour stomach is all pushed out

(25:58):
and you're feeling like shit,and then, of course, you'll find
room for ice cream or somethinglater.
But the reality is slow down,put your fork down between bites
.
That really worked for me.
I never did that.
I kept my fork in my hand.
It was like a circular motion.
I could create a weather systemand how quickly the things were
going into my mouth, back to myplate, into my mouth.

(26:18):
I actually saw some cloud formand a couple storms.
So try to put your fork downbetween bites.
Chew more.
I would chew like enough to getit down my throat.
So chew slowly and actuallyreally taste your food.
This is mindful eating andthat's one of the things that I
really harp on.
So chew slowly, chew a fewextra chews and actually taste
your food.
And if you have to set a timerfor 20 minutes to finish your

(26:43):
meal, that can help you paceyourself and prevent yourself
from wolfing down food in fiveminutes flat.
So say okay, I'm not getting upfrom this table until 20
minutes from now, goodbye.
So I might as well slow downand enjoy what I'm eating
because I'm not getting up.
So if you slow down, take those20 minutes to really be mindful
, or longer, whatever it is.

(27:04):
So eating slower not only helpswith your portion control
because it does, because youfind that you're full much
faster but it also improves yourdigestion and it can even make
in my case, and I think you'llfind in your case it makes your
meals a lot more enjoyable.
So again there, you canprobably save 100 to 300

(27:25):
calories a meal by slowing downand actually stopping when
you're full.
Wow, there's a novel concept,right?
So the bottom line here withthose seven things is you don't
need to starve yourself or makethese crazy drastic changes in
your life to cut out calories.
Don't fucking count yourcalories.
Who cares?
If you know you're cutting out500 to 1,000 calories a day, I

(27:48):
mean you don't need to count,but you're eating less calories.
So these little, small tweaksadd up over time and they make
the big difference in yourweight loss journey.
It's not cutting out carbs oronly eating meat or figuring out
your fucking mac.
That's all a bunch of shit.
All that stuff does is it justgets you.
It's a complicated way to getyou into a calorie deficit.

(28:12):
I just showed you a way to, Ithink, cut probably 500 to 1,000
calories out of your day,without making you feel like
you're on a diet.
I never felt like I was on adiet.
I just did that.
I just did those things and Idon't know that I did them
consciously.
But again, when I look backover what I was doing, that's
exactly what I did.
I was cutting those things outof my diet.

(28:34):
I was eating less sauces,drinking more water, slowing
down, not having seconds and allthose things cut calories out
of your diet, out of what you'reeating, with absolutely no
effort at all, with absolutelyno effort at all.
So, to wrap this all up, I sayyou have to remember that it's

(28:55):
these consistent little changesthat really create the lasting
results.
They did for me, those smallchanges, those small smart
choices.
That's why I always say it'sabout small, smart choices.
Those small smart choices savedmy life.
I lost 140 pounds and I neverfelt like I was on a diet for

(29:15):
one minute.
So take those seven things,implement them into your life.
It's shit that you can do rightnow.
You don't have to go out andbuy any gym clothes.
You don't have to fucking goget a scale to measure your foot
.
No, none of that's all bullshit.
Okay, that's all bullshit.
It's unsustainable.
Just try to make those littlechanges, those small smart
choices that I just showed you,and I guarantee you'll see a

(29:35):
significant difference in yourweight in very short order.
So, with that being said, Ihate when I say, with that being
said, I'm trying to cut thatout of my vocabulary, but I'm
just not good at it Anyway.
So that's the end of that shit.
Now I'm going to go on to justtalk for a second about my book.
As you know, my book isavailable on Amazon.
It's called Shut Up and Choose,same thing as a podcast.
We're killing it out there,getting tons of great reviews,

(29:58):
amazon bestseller, and I'mreally proud of it.
I get a lot of emails and a lotof just go out and take a look
at the reviews.
I also have launched my videocourse, which I talk about all
the time, but I'll tell youagain.
It's called Live Life, loveFood, lose Weight, and I do
believe you can't lose weight ifyou don't live your life and
love food.
So it's called Live Life, loveFood, lose Weight.
If you know a big fatmotherfucker that might need to

(30:20):
lose some weight, you can get itonline at
learnshutupandchoosecom.
Also, I hope I'm giving youvalue in this podcast.
I hope you love what you'rehearing.
If you have a friend or familymember or somebody that you
think needs to hear this stuff,tell them to tune in.
It's free.
I'm on every podcast platformthere is out there and I really

(30:41):
love doing it.
I love sharing this stuff and Ihope you're getting value from
me.
So, at any rate, that's it fortoday, and I gave you seven
things that you can use to cutcalories out of your diet.
Now the only thing left to dois shut up and choose.

Speaker 1 (30:56):
You've been listening to shut up and choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?

(31:17):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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