February 12, 2025 • 27 mins
Ever wonder why your weight loss journey isn't moving as fast as you'd like? Perhaps those innocent nibbles—those subtle bites, licks, and tastes (BLTs)—are silently plotting against your progress. Join me on "Shut Up and Choose" as I recount a college BLT eating contest that hilariously parallels how these unnoticed calories can mess with your goals. Through a relatable client story, I'll spotlight how the unassuming act of sampling your kid's mac and cheese or sneaking a taste of cookie dough can sneakily pile on calories, stalling your weight loss efforts. By recognizing these sneaky saboteurs, we can begin to reclaim control over our eating habits.
On this journey to mindful eating, we’ll equip you with practical strategies to track those BLTs and maintain a calorie deficit, the scientifically proven path to shedding pounds. You'll learn why sitting down with your meals and keeping tempting treats out of reach are more than just good manners—they're essential tactics. We'll also challenge popular dieting myths, reaffirming that maintaining a calorie deficit remains king, debunking the allure of quick fixes like intermittent fasting. So, get ready to cut through the noise and make meaningful strides toward a healthier lifestyle.
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Announcer (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.
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This is Shut Up and Choose, thepodcast where we cut through
(00:25):
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that add up to big results.
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(00:48):
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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.
Jonathan Ressler (01:11):
Ressler.
Hey, welcome back to Shut Upand Choose the podcast that cuts
through the noise and thenonsense and all that garbage
that the weight loss industryand all those internet gurus
telling you how to lose weight.
We cut through all thatnonsense and we talk about real
weight loss, real sustainableweight loss and how you get it
done.
So I hope everybody's doinggreat today.
(01:32):
Today I want to talk aboutsomething that you probably
aren't expecting, and that's Iwant to talk about BLTs and why
BLTs are definitely killing you.
So I'm going to start out withlike a little bit of a story and
let you know what I'm thinking.
So when I was in college, likeevery college meal plan, I was
on the unlimited meal plan andit was me, a bunch of football
players, and we decided we wouldhave a BLT eating contest and
(01:55):
we just kept going up andgetting more food, more food,
more food.
So there was a bunch of us bigguys, linemen we were all trying
to outdo each other and I endedup eating 21 BLTs.
That's 21, two, one BLTs and Idid win the contest.
But I also found out that allyou can eat is not necessarily
(02:17):
all you can eat, because when Iwent up for the 22nd BLT, they
told me no, no, that's all youcan eat, that's it.
We're not giving you any more.
So I guess I learned that allyou can eat is not really all
you can eat.
But those, really those kind ofBLTs they're not the BLTs that
I really want to talk abouttoday.
The BLTs that I want to talkabout it's when you're doing
(02:38):
everything right.
You're meal prepping, if that'syour thing, you're counting
your calories, you're hittingthe gym and you're avoiding fast
food like it's poison, noteating processed food, doing
just everything right.
But despite your best efforts,despite everything that you're
doing right, the scale justwon't budge.
And a lot of people go throughthat where they're, basically
they think they're doingeverything right and they just
(03:00):
can't lose weight.
And what I'm here to tell youis that the culprit might not be
your main meals, it's thoselittle bites, licks and tastes,
the BLTs bite, licks and tastesthroughout the day that you
don't count.
You know the ones where you'rejust not really thinking, but
your body still counts thosecalories.
So, funny enough, the MayoClinic recently said that
(03:21):
untracked BLTs that's a leadingcause of stalled weight loss,
because they contribute hundreds, if not thousands, of extra
calories per week to your dietand the worst part is most
people don't even realize thatthey do it.
So I was coaching a woman who,basically, was giving me all.
She couldn't figure out why shecouldn't lose weight.
She told me she was eating 1500calories on the dot a day.
(03:42):
She had about 75 pounds to loseand she said I'm eating
perfectly, I'm eating all theright things, but I can't lose
weight.
And then I said well, that justdoesn't make sense.
She, of course, I said is mymetabolism?
I said no, it's not.
I said I want you to write downfor me everything you eat in a
day, including your BLTs, andwhat we figured out was she was
(04:03):
eating literally 1,300 extracalories there that she wasn't
accounting for.
That she didn't realize she waseating because they're just
bites, licks and tastes.
So I want to break down todayhow BLTs are really they're
secretly sabotaging your weightloss and how many calories they
add up to ultimately and how youcan finally take control of
(04:25):
them.
So, like I said, blts are bites, licks and tastes and they're
tiny, seemingly insignificantnibbles of food that you consume
throughout the day.
They're the calories that neverget written down, never get
tracked and, honestly, theynever really feel like real
eating because you're notthinking about it.
They're just these littlethings.
So I just came up with a coupleexamples for you.
(04:47):
Like taking a bite of yourkid's mac and cheese that's
somewhere between 40 and 70calories.
Taking the pasta sauce, tastingit while you're cooking that's
20 to 50 calories per spoonful.
Here's a big one that Idefinitely did.
And licking the peanut butterspoon after making a sandwich
that's like an extra 80 to 100calories.
(05:08):
So if you grab a handful ofalmonds or nuts from the office
snack bowl, you don't even thinkabout that 100 to 150 calories.
Eating some leftover fries or acouple extra fries off your
partner's plate or your kid'splate that's 150 to 250 extra
calories.
Or your kid's plate that's 150to 250 extra calories.
How about putting one of thosewhat's it called the flavored
(05:29):
coffee creamers in your drink?
That's crazy.
That's anywhere between 50 and200 calories.
The free samples everybodyloves a Costco and gets samples,
right, but those samples add upto a lot, a lot, a lot of
calories.
They can be, you know, 50 to 80calories per sample.
How about you're eating dinnerand you finish those, the last
couple of bites of your kid'sdinner?
That's anywhere between 100 and300 calories.
(05:51):
Or you sneak a piece of candyfrom the office candy jar or
your hidden candy, because allfat guys and fat girls have
secret candy stashed somewhere.
So that's anywhere between 40and 80 calories.
We're tasting the cookie dough.
Everybody loves to eat cookiedough and cookie butter.
That's an extra 50 to 150calories.
So individually, right, they'renot that many calories.
(06:12):
If you can eat 2,000 calories aday to maintain your weight, to
eat 30, 40 calories here andthere, once it doesn't seem like
a lot, but it adds up.
So if you add them up over aweek or a month or even a year,
you could be, without evenknowing, without even
recognizing, consuming an extrathousand to 2000 calories a week
without even realizing it.
(06:32):
And that's insane.
And I promise you, if you'reone of those people who I'm
doing everything right and Ican't lose weight, I guarantee
it's your BLTs that are bringingyou down, that are bringing the
weight up, that are keeping youfrom losing weight.
So I'm going to talk aboutsomething I always talk about
and that's that a pound of fatis like 3,500 calories, give or
take.
It's not an exact science, butit's about 3,500 calories.
(06:54):
So that means if you eat just500 extra calories in a day of
the untracked BLTs, you could begaining a pound of fat every
single week, right?
If you're just eating whateverit is you're supposed to,
whatever number of caloriesyou're supposed to eat to
maintain your body weight, andyou don't count the BLTs in that
, you're going to put on a poundevery single week even though
(07:14):
you think you're doingeverything right.
So it's pretty crazy.
But let's say you're trying tolose weight and you can't figure
out why you're stuck.
Well, blts are definitelywhat's keeping you out of the
calorie deficit preventing fatloss altogether.
I already said this, but theMayo Clinic said that in their
study that most peopleunderestimate their daily
calorie intake by at least 400to 600 calories.
(07:35):
And that doesn't even accountfor that.
The calorie counts on packagingand restaurants and everywhere
you see, calorie count is mostlikely off.
It's usually lower than itshould be.
I don't remember.
I read a study somewhere thatsaid it's like off by 20% or 30%
on most packaged goods Becauseif you eat the exact amount
they're wrong.
So counting calories is a wasteof time.
(07:56):
But that's beside the point.
You know the BLTs are whereyou're putting on your weight
and again, those BLTs aremindless eating, and my whole
thing is about mindful eating.
So mindless eating is BLTs.
That same study found that eventhe people who track their meals
diligently, like people whoreally counted their calories,
were still consuming an extra300 to 700 calories per day in
(08:18):
unaccounted for snacks andtastes and licks and bites.
And that's a massive differencewhen you're trying to lose
weight.
So if you still don't thinkthat a BLT is an issue, let's
look at some real life examplesand how these innocent little
bites add up.
I know I did some before, butI'm gonna give you a few more.
We talked about licking thepeanut butter on the spoon
that's 80 calories.
(08:38):
Taking a bite of a donut 150calories.
And let's say you have a littleflavored creamer that's another
50 calories.
That means in the morning total, you had 280 unaccounted for
calories.
In the middle of the day youtaste the dressing, maybe, while
you're making lunch there's 50.
A handful of trail mix from theoffice snack jar?
(08:59):
Hey, there's another 150.
Again, eating that crust ofyour kid's sandwich there's 80.
Your midday total at that pointis another 280 calories.
Then we come to dinner in thenighttime, right.
So you taste the pasta saucewhile you're cooking 50.
And you eat the leftover fries200.
Sneaking a cookie?
God knows, we all sneak cookies, but sneaking a cookie when
(09:21):
you're cleaning up the kitchen150.
And maybe finishing that lastsip of wine because you don't
want to throw it out in yourpartner's glass 50 calories.
Your dinner total now is 450calories.
If you take that and multiplyit, that's every day you had
over a thousand extra caloriesthat weren't accounted for.
Multiply that seven, you'retalking about an extra 7,000
(09:44):
calories a week.
Two pounds of fat for a week.
So even if you're eating in acalorie deficit, or you believe
you're eating in a caloriedeficit, when you start to take
account for those BLTs you'llfind that you're not in a
calorie deficit.
I promise.
If you're trying to eat in acalorie deficit and you say I
don't know I'm eating 1,500calories, I'm just not losing
weight Bullshit.
You're eating other food andBLTs, I get it.
(10:08):
They feel like free calories,but obviously they're not.
I used to always joke hey,anything you eat over the sink
has no calories.
Or anything you eat in the darkin the kitchen has no calories.
But of course everybody knowsthat's not true.
But BLTs do have calories andyour body doesn't care whether
the calorie came from a meal ora bite off your kid's plate.
It still counts.
(10:29):
It doesn't matter when you ateit.
I'm going to talk about eatinglate at night and how that's
complete bullshit.
It doesn't put weight on you.
You used to believe it, did.
I believe it, like everybodyelse.
But your body counts a calorieas a calorie, as a calorie, as a
calorie period.
It doesn't matter when you ateit.
Body counts a calorie is acalorie, is a calorie, is a
calorie period.
It doesn't matter when you ateit, it doesn't matter what you
ate.
Your body counts a calorie is acalorie and BLT is like they
(10:50):
feel harmless because theyhappen in these little, tiny
amounts at different times andwithout an official meal.
Right, it's not a meal, it'sjust oh, I'm tasting that.
And BLTs definitely happen whenyou're eating mindlessly, when
you're multitasking.
So let's say you're eating oryou're making dinner, you're
cooking and you're tasting stuff, or you're eating up while
standing.
That was a big one for me.
Again, I believe hey, if you'restanding it doesn't count.
(11:12):
I didn't really believe that,but a lot of people eat standing
up, where you're cleaning upleftovers, where you're just
mindlessly grabbing snacks atwork because you're bored, but
they're not part of a structuredmeal.
But your brain doesn't registerthem the same way, making it
easy to forget that they everhappened, right, because, hey, I
just had a taste of that or alick of this or a bite of that.
(11:33):
But they're calories.
They count, they count.
Every single calorie that youconsume counts, no matter where
or how you eat it.
So if you want to figure out,if you want a surefire way to
stop those BLTs from sabotagingyour progress because I promise
you, like I said three timesalready, if you're one of those
people that says I'm eating, I'mcounting my count everything, I
(11:53):
just can't lose weight, you'refull of shit because you're not
really taking into accounteverything you ate.
So the good news is that onceyou become aware of the BLTs
which hopefully you are ifyou're listening to this now,
you're going to think about thatyou can control them.
So I would tell you I'm not abig calorie counter, I'm not a
big tracker, but if you're inthat place where you can't seem
(12:14):
to lose weight because you'redoing everything right but the
weight just doesn't come off,just for one week, write down
every single bite you take, nomatter how small.
You hear that.
Write down every single bite.
Taste, lick that you have.
Did you taste your kid's macand cheese?
Write it down.
Did you lick the spoon afteryou had some peanut butter on
some toast?
(12:34):
Write it down.
Did you grab a handful of M&Ms?
I love M&Ms.
Did you have a handful of them?
Write it down.
You'll be shocked at how muchthese add up If you have to
carry a notebook in your backpocket, a little pocket notebook
and write it down.
Another thing for me that wasdefinitely an issue, and I think
it's an issue for a lot ofpeople Don't eat standing up.
(12:55):
Okay, if you're standing up, donot eat.
Eat at the table with a plate.
I know that sounds crazy, butif you're not sitting at the
table with a plate, do not eatit.
If you're tasting while you'recooking, put some onto a spoon
and then sit down and eat itmindfully.
I know that sounds crazy, butI'm telling you you'll see how
many extra calories you'reconsuming every single week.
(13:19):
And I, for me, again, it's allabout mindfully, not mindless,
eating.
Make it a rule If it's notplanned, if you're not thinking
about it, you don't eat it.
No grabbing stuff from thecookie jar or the candy jar in
the office, no licking the spoonwhile you're baking, no tasting
fries from your friend's oryour kid's plate.
And that's not really aboutrestriction, it's about
(13:41):
awareness, because I promise youit's not satisfying you to eat
that stuff, it's just one ofthose things.
Hey, I'll taste this or I'lleat that.
So no mindless eating.
Another thing you can do isabsolutely keep problem foods
out of reach.
So if you snack, if you keepall these great snacks on your
desk or in your desk, or youleave leftovers out, you're more
(14:02):
likely to grab a little bite.
So just keep those problemfoods, the things that you just
love to again take a bite, lickor taste of.
Keep them out of sight and outof reach.
It's so much easier.
And now, of course, the big onefor me is you always have to ask
yourself before you putanything in your mouth.
You know, I say you have tothink about what you put in your
mouth every single thing.
But when you're dealing withthese BLTs before every time
(14:25):
this is regardless of whetheryou're eating BLT or you're
eating a meal before you eatanything, say, would I eat a
full meal right now?
And if the answer is no, it'snot hunger, it's just a habit,
right?
If you wouldn't sit down andeat a full meal at that moment?
You don't need that bite, lickor taste, and you'll feel better
(14:46):
once you start to realize howmany of these BLTs you take in a
day.
So here's some additionalthoughts on BLTs.
So here's some additionalthoughts on BLTs.
Blts might seem like they'reharmless, but they are most
likely I'm willing to bet thatthey are the reason that you're
not losing weight.
In that same Mayo Clinic thingthat I talked about, they
(15:08):
confirmed that most peopleunderestimate how many calories
they consume due to these kindof small, untracked bites
throughout the day those BLTs.
So again, that fix is totalawareness.
You have to be aware of what'sgoing in your mouth.
So I'll repeat them just realquickly Track your BLTs for a
week, write them down, carrythem in a notebook, be a dork
(15:30):
whatever.
Just carry a notebook and writethem down.
Eliminate mindless snacking and, for that matter, mindless
eating altogether.
Got to get rid of it.
The third thing is eatmindfully, right.
No mindless eating.
No, just taking the spoon andputting it in your mouth or
licking the side not licking theside of the pot, but licking
your finger after you wipe theinside of the pot.
(15:50):
No, no more mindless eating.
It's got to be mindful and thencreate those rules that I
talked about to avoid thoseunnecessary bites.
And if you take control of yourBLTs, I promise you you'll take
control of your weight loss.
I mean, those little bites,licks and tastes are ruining
(16:11):
your calorie deficit and we allknow the bottom line is there's
only one way to lose weight andthat's to eat in a calorie
deficit.
All the diets, the fat diets,all that shit it's just a way to
get you to eat less calories,whether it be intermittent
fasting, which I'm going to talkabout at some point in the
future, because that's thebiggest fucking joke in the
world.
If you're a person that likesto eat breakfast, it's
(16:32):
ridiculous.
It comes down to calories inversus calories burned.
There is no other recipe forweight loss.
There is scientifically noother way.
I guess you could cut off yourarm or your leg.
You would definitely lose someweight.
But short of that, the only wayto lose weight, to lose fat, is
to burn more calories than youconsume.
(16:53):
It's simple.
So when you think about theseBLTs, they're sneaking up on you
.
You're not really thinkingabout them.
They're basically robbing youof all the hard work that you're
doing, eating all the rightthings, trying to do all the
right stuff.
So take control of the BLTs andyou will absolutely take
control of your weight loss.
You'll be stunned.
(17:13):
You'll be stunned at how manyextra calories you eat every day
without even thinking about itand without realizing it.
So, with that being said, I knowI talked, I've been talking a
lot about these fat activistsand it's just, it's driving me
up the fucking wall.
I got to be honest.
They're making me fucking crazy.
I see these people out therepreaching you're beautiful the
(17:34):
way you are.
This, this jay lynn whateverher fucking name is that I
talked about, she's out ofcontrol.
She's holding a protest out theside of the where I guess this
happened.
Early this week held a protestoutside the sea tack airport in
seattle because she wanted to bepushing a wheelchair and she
weighs over 400 pounds.
They told her they couldn'tpush her.
They wouldn't push her.
So she's saying that her civilrights were violated.
(17:56):
No, go on a fucking diet, willyou and I don't care if you got
to take the magic shots, thepills, whatever.
Get yourself under fuckingcontrol.
Then I saw another crazy storythis week about some woman who's
so fat.
The Lyft driver told her hewouldn't drive her because she
wouldn't fit in the car.
She told her he wouldn't driveher because she wouldn't fit in
the car.
She wanted to sit in the back,like in the cargo area, and
she's actually suing Lyftbecause this driver wouldn't
(18:18):
take her.
She's enormous.
These fat activists are fuckingout of control.
Since I talked a little bitabout FatCon over the last two
weeks because I was amazed thatthere's actually a convention
like a Comic-Con, but it'sFatCon for fat fucks.
Also in Washington, I think inSeattle, I saw some pictures.
I still have not seen thepictures of the fat people being
tied up in ropes and suspended.
(18:39):
I'm looking for them fast andfurious but I just can't seem to
find them.
But I did see that picture, abunch of pictures, in the FatCon
and here.
I thought it was like a bigconvention and there are
thousands of people.
There's like maybe 75 people.
So it's not as bad as I thought.
But the people there are justrepulsive and they're all
telling each other you lookbeautiful in this.
(18:59):
And then they're wearingbikinis.
And again, I'm all for bodypositivity Look, you're in the
body that you're in until you'renot right.
So if you're big and fat, I'mnot saying, stay home and hide,
pull the covers over your head.
No, you show your body, butdon't say that dieting doesn't
work.
Don't say that you can't loseweight.
Don't say any of that shit,because you're promoting
self-inflicted suicide.
You're promoting health Again.
If you have a big body and Iwas a big fat guy for a long
(19:22):
time that's fine.
Do what you got to do.
Don't be ashamed of yourself,but make a change right.
It's not about the way you look.
It's about how healthy you are.
And and last week or two weeksago, I told you about all the
fat activists that died at avery young age.
There's no way around that.
There's no way around it.
You're going to die at a youngage.
If you're fat, you're going todie younger.
(19:43):
The fatter you are, the youngeryou're going to die.
I'm amazed that I was able tolive 59 years with what I was
doing to my body and I toldmyself I was fat and healthy,
which is bullshit.
Don't listen to these dumbmotherfuckers that are telling
you basically yeah, it's okay,kill yourself, because they
don't want to take anyresponsibility for what they do.
I promise they have more BLTsin their fucking day than snow
(20:07):
in a snowstorm.
I don't know if that makes anysense, but they have a lot of
BLTs.
They just eat mindlessly andgraze.
Just think about that, right, ifyou weigh 450 pounds, that
means you could eat 4,500calories in a day just to
maintain your weight.
So how many fucking caloriesare these people eating?
They gotta be eating like.
I guess I shouldn't be soshocked.
(20:28):
I weighed 411 pounds, whichmeans I could eat 4,100 calories
a day, and I was.
I guess I was eat 4,100calories a day, and I was.
I guess I was eating 4,100calories a day.
So maybe I shouldn't be soshocked.
But the bottom line is and fora guy like me, when I cut down
to like 2,000, 2,500 calories, Ilost weight Like it was.
It was flying off my body.
You know, I mean it's.
It's not rocket science, itreally isn't.
It's a very, very simple andeasy equation burn more calories
(20:53):
than you consume.
I don't know what and don't likeagain, I'm talking about
something totally different.
Don't waste your fucking timegoing to the gym.
You can't burn off enoughcalories in the gym to make a
difference.
Now I could take the other sideof that story and say, well, if
you burn off 200 here and 200there, yeah, maybe you're
offsetting your BLTs.
But the reality is I readsomewhere recently, like in the
(21:14):
last week or so, that if you atea Big Mac, a large fries and a
Coke, you would have to run afull marathon to burn those
calories off.
So just let me put that, you'dhave to run 26.3 miles to burn
those calories off.
So you ain't going to do itwith exercise and again,
exercise is great.
I'm not saying you shouldn'texercise, but I will tell you is
probably the best exercise youcan do is walking.
(21:38):
You don't need to go to the gym, you don't need to hire a
trainer, you don't need to runon the treadmill, just walk,
just move your body more.
But I'm getting off trackbecause this was all about BLTs.
So again, I'm just going to goback to close that out.
Bites, licks and tastes, thoselittle mindless things, those
little mindless transgressionsthat you commit where you're
just, yeah, I'm just tasting thepasta sauce, or just give me a
(22:00):
couple of fries, or I'll justhave a lick of my kid's ice
cream.
That's what's fucking you up,that's what's taking you out of
a calorie deficit.
You're doing all this work toget to eat right and be healthy
and do it, and then you eatthese ridiculous things and of
course I don't need to go backon this because I did a whole
podcast about it.
I mean, if you're drinking oneof those coffee things like the
mocha frappuccino, those thingsare like 700 calories or 500.
(22:23):
That's like eating a meal.
It's not coffee, that's amilkshake.
So cut that shit out of yourdiet.
That's not a BLT.
But I'm going to say it againCut that shit out of your diet.
Have to drink something sweetand with caffeine in the morning
you're much better off drinkinga diet soda.
(22:44):
Diet soda is not great for you,but it's not going to kill you.
I think I read somewhere todaythat you'd have to drink 48 cans
of diet soda every single dayto get into the dangerous range.
So if you like diet soda, drinkit.
I always say cut out the sodasbecause there's other shit in
there that you don't want todrink.
You don't want your body.
But if you're one of thosepeople that can't drink black
coffee which again drink it for21 days and I guarantee you'll
love it, but that's beside thepoint.
(23:05):
If you have to have somethingsweet to start your day, have a
diet soda.
Really, have a diet, dosomething.
But don't drink a mocha,frappuccino, hookah, guacola.
A double who could walk away?
A double, by the way.
If it starts with double,you're in trouble, you're sunk
there.
So there's a way to cut out abunch of calories, but anyway,
with the BLTs, I'm telling you,just track your BLTs for a week.
Just write down everything,even if it's just a little tiny
(23:28):
snip of something.
Just write it down and you'llbe amazed at how many extra
calories you're consuming everyweek.
So that's it on the BLT thing.
I think it's a really importanttopic and I might not have done
it justice, but hopefully yougot the idea that these little
snacks and these little tastesand these little licks, they're
the things that that's what'sputting the weight on you.
(23:48):
If you're one of those peoplethat are claiming that you're
doing everything right and youcan't lose weight, even if
you're not, everybody does it.
I'm not saying I don't do itevery now and then, because
everybody does it, you do itWhatever.
That's a movie for another time, but anyway.
So track your BLTs, eliminate.
Just don't eat mindlessly.
Right, it's all about mindfuleating.
So if you're eating mindfully,you're thinking about oh, should
I taste this?
(24:09):
No, maybe I better not, andcreate some rules for yourself,
and the rule could be simple, asI'm not going to eat standing
up and I'm not going to eatanything if I'm not sitting down
with it on a plate.
Right, don't eat it if it's noton a plate.
That's pretty simple.
So that's it for BLTs.
Hopefully you got something outof this, because I think BLTs
(24:30):
are a big problem for a lot ofpeople, and I'm not talking
about bacon, lettuce and tomato.
I'm talking about bites, licksand tastes.
So, with that being said, Iwill tell you again.
As usual, you can get my bookShut Up and Choose.
It's available on Amazon,amazon bestseller getting tons
of five-star reviews.
More importantly, I'm gettingemails from people telling me
(24:51):
how it's changed their life, andthat is the most gratifying
thing in the world.
I have a new video course out.
It's called the EffortlessWeight Loss Academy and it's 20
some odd videos, a bunch ofdownloads, a bunch of PDFs, a
bunch of quizzes that reallyhelp you get into the mindset
that really help you lose theweight sustainably.
(25:13):
You're not going to lose 30pounds in a week.
It's not going to.
Hey, if you're 400 pounds.
Yeah, you might lose 30 poundsin a month, but it's not a race.
It's something that you doslowly.
It's about building the righthabits.
It has nothing to do withexercise.
85% of everything of all weightloss happens in the kitchen.
It does.
It happens in the kitchen.
Maybe 15% to 20% max is in thegym happens in the kitchen.
(25:38):
Maybe 15% to 20% max is in thegym.
So that's called the EffortlessWeight Loss Academy.
It's still in beta.
I'll let you know when it'savailable for anybody to
download.
Right now, I'm just making surethere's no bugs, making sure
everything works the way it'ssupposed to work.
So today, really, I always endthis podcast by telling you to
shut up and choose, but thetruth is, if you want to
eliminate those BLTs from yourdiet, if you want to really get
(26:02):
faster and better results, youshould cut that shit out.
No more BLTs for you.
So now the choice is yours.
All you have to do is shut upand choose.
Announcer (26:14):
You've been listening to Shut Up and Choose and
choose.
You've been listening to shutup 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?
(26:35):
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.
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.
Jonathan Ressler (01:11):
Ressler.
Hey, welcome back to Shut Upand Choose the podcast that cuts
through the noise and thenonsense and all that garbage
that the weight loss industryand all those internet gurus
telling you how to lose weight.
We cut through all thatnonsense and we talk about real
weight loss, real sustainableweight loss and how you get it
done.
So I hope everybody's doinggreat today.
(01:32):
Today I want to talk aboutsomething that you probably
aren't expecting, and that's Iwant to talk about BLTs and why
BLTs are definitely killing you.
So I'm going to start out withlike a little bit of a story and
let you know what I'm thinking.
So when I was in college, likeevery college meal plan, I was
on the unlimited meal plan andit was me, a bunch of football
players, and we decided we wouldhave a BLT eating contest and
(01:55):
we just kept going up andgetting more food, more food,
more food.
So there was a bunch of us bigguys, linemen we were all trying
to outdo each other and I endedup eating 21 BLTs.
That's 21, two, one BLTs and Idid win the contest.
But I also found out that allyou can eat is not necessarily
(02:17):
all you can eat, because when Iwent up for the 22nd BLT, they
told me no, no, that's all youcan eat, that's it.
We're not giving you any more.
So I guess I learned that allyou can eat is not really all
you can eat.
But those, really those kind ofBLTs they're not the BLTs that
I really want to talk abouttoday.
The BLTs that I want to talkabout it's when you're doing
(02:38):
everything right.
You're meal prepping, if that'syour thing, you're counting
your calories, you're hittingthe gym and you're avoiding fast
food like it's poison, noteating processed food, doing
just everything right.
But despite your best efforts,despite everything that you're
doing right, the scale justwon't budge.
And a lot of people go throughthat where they're, basically
they think they're doingeverything right and they just
(03:00):
can't lose weight.
And what I'm here to tell youis that the culprit might not be
your main meals, it's thoselittle bites, licks and tastes,
the BLTs bite, licks and tastesthroughout the day that you
don't count.
You know the ones where you'rejust not really thinking, but
your body still counts thosecalories.
So, funny enough, the MayoClinic recently said that
(03:21):
untracked BLTs that's a leadingcause of stalled weight loss,
because they contribute hundreds, if not thousands, of extra
calories per week to your dietand the worst part is most
people don't even realize thatthey do it.
So I was coaching a woman who,basically, was giving me all.
She couldn't figure out why shecouldn't lose weight.
She told me she was eating 1500calories on the dot a day.
(03:42):
She had about 75 pounds to loseand she said I'm eating
perfectly, I'm eating all theright things, but I can't lose
weight.
And then I said well, that justdoesn't make sense.
She, of course, I said is mymetabolism?
I said no, it's not.
I said I want you to write downfor me everything you eat in a
day, including your BLTs, andwhat we figured out was she was
(04:03):
eating literally 1,300 extracalories there that she wasn't
accounting for.
That she didn't realize she waseating because they're just
bites, licks and tastes.
So I want to break down todayhow BLTs are really they're
secretly sabotaging your weightloss and how many calories they
add up to ultimately and how youcan finally take control of
(04:25):
them.
So, like I said, blts are bites, licks and tastes and they're
tiny, seemingly insignificantnibbles of food that you consume
throughout the day.
They're the calories that neverget written down, never get
tracked and, honestly, theynever really feel like real
eating because you're notthinking about it.
They're just these littlethings.
So I just came up with a coupleexamples for you.
(04:47):
Like taking a bite of yourkid's mac and cheese that's
somewhere between 40 and 70calories.
Taking the pasta sauce, tastingit while you're cooking that's
20 to 50 calories per spoonful.
Here's a big one that Idefinitely did.
And licking the peanut butterspoon after making a sandwich
that's like an extra 80 to 100calories.
(05:08):
So if you grab a handful ofalmonds or nuts from the office
snack bowl, you don't even thinkabout that 100 to 150 calories.
Eating some leftover fries or acouple extra fries off your
partner's plate or your kid'splate that's 150 to 250 extra
calories.
Or your kid's plate that's 150to 250 extra calories.
How about putting one of thosewhat's it called the flavored
(05:29):
coffee creamers in your drink?
That's crazy.
That's anywhere between 50 and200 calories.
The free samples everybodyloves a Costco and gets samples,
right, but those samples add upto a lot, a lot, a lot of
calories.
They can be, you know, 50 to 80calories per sample.
How about you're eating dinnerand you finish those, the last
couple of bites of your kid'sdinner?
That's anywhere between 100 and300 calories.
(05:51):
Or you sneak a piece of candyfrom the office candy jar or
your hidden candy, because allfat guys and fat girls have
secret candy stashed somewhere.
So that's anywhere between 40and 80 calories.
We're tasting the cookie dough.
Everybody loves to eat cookiedough and cookie butter.
That's an extra 50 to 150calories.
So individually, right, they'renot that many calories.
(06:12):
If you can eat 2,000 calories aday to maintain your weight, to
eat 30, 40 calories here andthere, once it doesn't seem like
a lot, but it adds up.
So if you add them up over aweek or a month or even a year,
you could be, without evenknowing, without even
recognizing, consuming an extrathousand to 2000 calories a week
without even realizing it.
(06:32):
And that's insane.
And I promise you, if you'reone of those people who I'm
doing everything right and Ican't lose weight, I guarantee
it's your BLTs that are bringingyou down, that are bringing the
weight up, that are keeping youfrom losing weight.
So I'm going to talk aboutsomething I always talk about
and that's that a pound of fatis like 3,500 calories, give or
take.
It's not an exact science, butit's about 3,500 calories.
(06:54):
So that means if you eat just500 extra calories in a day of
the untracked BLTs, you could begaining a pound of fat every
single week, right?
If you're just eating whateverit is you're supposed to,
whatever number of caloriesyou're supposed to eat to
maintain your body weight, andyou don't count the BLTs in that
, you're going to put on a poundevery single week even though
(07:14):
you think you're doingeverything right.
So it's pretty crazy.
But let's say you're trying tolose weight and you can't figure
out why you're stuck.
Well, blts are definitelywhat's keeping you out of the
calorie deficit preventing fatloss altogether.
I already said this, but theMayo Clinic said that in their
study that most peopleunderestimate their daily
calorie intake by at least 400to 600 calories.
(07:35):
And that doesn't even accountfor that.
The calorie counts on packagingand restaurants and everywhere
you see, calorie count is mostlikely off.
It's usually lower than itshould be.
I don't remember.
I read a study somewhere thatsaid it's like off by 20% or 30%
on most packaged goods Becauseif you eat the exact amount
they're wrong.
So counting calories is a wasteof time.
(07:56):
But that's beside the point.
You know the BLTs are whereyou're putting on your weight
and again, those BLTs aremindless eating, and my whole
thing is about mindful eating.
So mindless eating is BLTs.
That same study found that eventhe people who track their meals
diligently, like people whoreally counted their calories,
were still consuming an extra300 to 700 calories per day in
(08:18):
unaccounted for snacks andtastes and licks and bites.
And that's a massive differencewhen you're trying to lose
weight.
So if you still don't thinkthat a BLT is an issue, let's
look at some real life examplesand how these innocent little
bites add up.
I know I did some before, butI'm gonna give you a few more.
We talked about licking thepeanut butter on the spoon
that's 80 calories.
(08:38):
Taking a bite of a donut 150calories.
And let's say you have a littleflavored creamer that's another
50 calories.
That means in the morning total, you had 280 unaccounted for
calories.
In the middle of the day youtaste the dressing, maybe, while
you're making lunch there's 50.
A handful of trail mix from theoffice snack jar?
(08:59):
Hey, there's another 150.
Again, eating that crust ofyour kid's sandwich there's 80.
Your midday total at that pointis another 280 calories.
Then we come to dinner in thenighttime, right.
So you taste the pasta saucewhile you're cooking 50.
And you eat the leftover fries200.
Sneaking a cookie?
God knows, we all sneak cookies, but sneaking a cookie when
(09:21):
you're cleaning up the kitchen150.
And maybe finishing that lastsip of wine because you don't
want to throw it out in yourpartner's glass 50 calories.
Your dinner total now is 450calories.
If you take that and multiplyit, that's every day you had
over a thousand extra caloriesthat weren't accounted for.
Multiply that seven, you'retalking about an extra 7,000
(09:44):
calories a week.
Two pounds of fat for a week.
So even if you're eating in acalorie deficit, or you believe
you're eating in a caloriedeficit, when you start to take
account for those BLTs you'llfind that you're not in a
calorie deficit.
I promise.
If you're trying to eat in acalorie deficit and you say I
don't know I'm eating 1,500calories, I'm just not losing
weight Bullshit.
You're eating other food andBLTs, I get it.
(10:08):
They feel like free calories,but obviously they're not.
I used to always joke hey,anything you eat over the sink
has no calories.
Or anything you eat in the darkin the kitchen has no calories.
But of course everybody knowsthat's not true.
But BLTs do have calories andyour body doesn't care whether
the calorie came from a meal ora bite off your kid's plate.
It still counts.
(10:29):
It doesn't matter when you ateit.
I'm going to talk about eatinglate at night and how that's
complete bullshit.
It doesn't put weight on you.
You used to believe it, did.
I believe it, like everybodyelse.
But your body counts a calorieas a calorie, as a calorie, as a
calorie period.
It doesn't matter when you ateit.
Body counts a calorie is acalorie, is a calorie, is a
calorie period.
It doesn't matter when you ateit, it doesn't matter what you
ate.
Your body counts a calorie is acalorie and BLT is like they
(10:50):
feel harmless because theyhappen in these little, tiny
amounts at different times andwithout an official meal.
Right, it's not a meal, it'sjust oh, I'm tasting that.
And BLTs definitely happen whenyou're eating mindlessly, when
you're multitasking.
So let's say you're eating oryou're making dinner, you're
cooking and you're tasting stuff, or you're eating up while
standing.
That was a big one for me.
Again, I believe hey, if you'restanding it doesn't count.
(11:12):
I didn't really believe that,but a lot of people eat standing
up, where you're cleaning upleftovers, where you're just
mindlessly grabbing snacks atwork because you're bored, but
they're not part of a structuredmeal.
But your brain doesn't registerthem the same way, making it
easy to forget that they everhappened, right, because, hey, I
just had a taste of that or alick of this or a bite of that.
(11:33):
But they're calories.
They count, they count.
Every single calorie that youconsume counts, no matter where
or how you eat it.
So if you want to figure out,if you want a surefire way to
stop those BLTs from sabotagingyour progress because I promise
you, like I said three timesalready, if you're one of those
people that says I'm eating, I'mcounting my count everything, I
(11:53):
just can't lose weight, you'refull of shit because you're not
really taking into accounteverything you ate.
So the good news is that onceyou become aware of the BLTs
which hopefully you are ifyou're listening to this now,
you're going to think about thatyou can control them.
So I would tell you I'm not abig calorie counter, I'm not a
big tracker, but if you're inthat place where you can't seem
(12:14):
to lose weight because you'redoing everything right but the
weight just doesn't come off,just for one week, write down
every single bite you take, nomatter how small.
You hear that.
Write down every single bite.
Taste, lick that you have.
Did you taste your kid's macand cheese?
Write it down.
Did you lick the spoon afteryou had some peanut butter on
some toast?
(12:34):
Write it down.
Did you grab a handful of M&Ms?
I love M&Ms.
Did you have a handful of them?
Write it down.
You'll be shocked at how muchthese add up If you have to
carry a notebook in your backpocket, a little pocket notebook
and write it down.
Another thing for me that wasdefinitely an issue, and I think
it's an issue for a lot ofpeople Don't eat standing up.
(12:55):
Okay, if you're standing up, donot eat.
Eat at the table with a plate.
I know that sounds crazy, butif you're not sitting at the
table with a plate, do not eatit.
If you're tasting while you'recooking, put some onto a spoon
and then sit down and eat itmindfully.
I know that sounds crazy, butI'm telling you you'll see how
many extra calories you'reconsuming every single week.
(13:19):
And I, for me, again, it's allabout mindfully, not mindless,
eating.
Make it a rule If it's notplanned, if you're not thinking
about it, you don't eat it.
No grabbing stuff from thecookie jar or the candy jar in
the office, no licking the spoonwhile you're baking, no tasting
fries from your friend's oryour kid's plate.
And that's not really aboutrestriction, it's about
(13:41):
awareness, because I promise youit's not satisfying you to eat
that stuff, it's just one ofthose things.
Hey, I'll taste this or I'lleat that.
So no mindless eating.
Another thing you can do isabsolutely keep problem foods
out of reach.
So if you snack, if you keepall these great snacks on your
desk or in your desk, or youleave leftovers out, you're more
(14:02):
likely to grab a little bite.
So just keep those problemfoods, the things that you just
love to again take a bite, lickor taste of.
Keep them out of sight and outof reach.
It's so much easier.
And now, of course, the big onefor me is you always have to ask
yourself before you putanything in your mouth.
You know, I say you have tothink about what you put in your
mouth every single thing.
But when you're dealing withthese BLTs before every time
(14:25):
this is regardless of whetheryou're eating BLT or you're
eating a meal before you eatanything, say, would I eat a
full meal right now?
And if the answer is no, it'snot hunger, it's just a habit,
right?
If you wouldn't sit down andeat a full meal at that moment?
You don't need that bite, lickor taste, and you'll feel better
(14:46):
once you start to realize howmany of these BLTs you take in a
day.
So here's some additionalthoughts on BLTs.
So here's some additionalthoughts on BLTs.
Blts might seem like they'reharmless, but they are most
likely I'm willing to bet thatthey are the reason that you're
not losing weight.
In that same Mayo Clinic thingthat I talked about, they
(15:08):
confirmed that most peopleunderestimate how many calories
they consume due to these kindof small, untracked bites
throughout the day those BLTs.
So again, that fix is totalawareness.
You have to be aware of what'sgoing in your mouth.
So I'll repeat them just realquickly Track your BLTs for a
week, write them down, carrythem in a notebook, be a dork
(15:30):
whatever.
Just carry a notebook and writethem down.
Eliminate mindless snacking and, for that matter, mindless
eating altogether.
Got to get rid of it.
The third thing is eatmindfully, right.
No mindless eating.
No, just taking the spoon andputting it in your mouth or
licking the side not licking theside of the pot, but licking
your finger after you wipe theinside of the pot.
(15:50):
No, no more mindless eating.
It's got to be mindful and thencreate those rules that I
talked about to avoid thoseunnecessary bites.
And if you take control of yourBLTs, I promise you you'll take
control of your weight loss.
I mean, those little bites,licks and tastes are ruining
(16:11):
your calorie deficit and we allknow the bottom line is there's
only one way to lose weight andthat's to eat in a calorie
deficit.
All the diets, the fat diets,all that shit it's just a way to
get you to eat less calories,whether it be intermittent
fasting, which I'm going to talkabout at some point in the
future, because that's thebiggest fucking joke in the
world.
If you're a person that likesto eat breakfast, it's
(16:32):
ridiculous.
It comes down to calories inversus calories burned.
There is no other recipe forweight loss.
There is scientifically noother way.
I guess you could cut off yourarm or your leg.
You would definitely lose someweight.
But short of that, the only wayto lose weight, to lose fat, is
to burn more calories than youconsume.
(16:53):
It's simple.
So when you think about theseBLTs, they're sneaking up on you
.
You're not really thinkingabout them.
They're basically robbing youof all the hard work that you're
doing, eating all the rightthings, trying to do all the
right stuff.
So take control of the BLTs andyou will absolutely take
control of your weight loss.
You'll be stunned.
(17:13):
You'll be stunned at how manyextra calories you eat every day
without even thinking about itand without realizing it.
So, with that being said, I knowI talked, I've been talking a
lot about these fat activistsand it's just, it's driving me
up the fucking wall.
I got to be honest.
They're making me fucking crazy.
I see these people out therepreaching you're beautiful the
(17:34):
way you are.
This, this jay lynn whateverher fucking name is that I
talked about, she's out ofcontrol.
She's holding a protest out theside of the where I guess this
happened.
Early this week held a protestoutside the sea tack airport in
seattle because she wanted to bepushing a wheelchair and she
weighs over 400 pounds.
They told her they couldn'tpush her.
They wouldn't push her.
So she's saying that her civilrights were violated.
(17:56):
No, go on a fucking diet, willyou and I don't care if you got
to take the magic shots, thepills, whatever.
Get yourself under fuckingcontrol.
Then I saw another crazy storythis week about some woman who's
so fat.
The Lyft driver told her hewouldn't drive her because she
wouldn't fit in the car.
She told her he wouldn't driveher because she wouldn't fit in
the car.
She wanted to sit in the back,like in the cargo area, and
she's actually suing Lyftbecause this driver wouldn't
(18:18):
take her.
She's enormous.
These fat activists are fuckingout of control.
Since I talked a little bitabout FatCon over the last two
weeks because I was amazed thatthere's actually a convention
like a Comic-Con, but it'sFatCon for fat fucks.
Also in Washington, I think inSeattle, I saw some pictures.
I still have not seen thepictures of the fat people being
tied up in ropes and suspended.
(18:39):
I'm looking for them fast andfurious but I just can't seem to
find them.
But I did see that picture, abunch of pictures, in the FatCon
and here.
I thought it was like a bigconvention and there are
thousands of people.
There's like maybe 75 people.
So it's not as bad as I thought.
But the people there are justrepulsive and they're all
telling each other you lookbeautiful in this.
(18:59):
And then they're wearingbikinis.
And again, I'm all for bodypositivity Look, you're in the
body that you're in until you'renot right.
So if you're big and fat, I'mnot saying, stay home and hide,
pull the covers over your head.
No, you show your body, butdon't say that dieting doesn't
work.
Don't say that you can't loseweight.
Don't say any of that shit,because you're promoting
self-inflicted suicide.
You're promoting health Again.
If you have a big body and Iwas a big fat guy for a long
(19:22):
time that's fine.
Do what you got to do.
Don't be ashamed of yourself,but make a change right.
It's not about the way you look.
It's about how healthy you are.
And and last week or two weeksago, I told you about all the
fat activists that died at avery young age.
There's no way around that.
There's no way around it.
You're going to die at a youngage.
If you're fat, you're going todie younger.
(19:43):
The fatter you are, the youngeryou're going to die.
I'm amazed that I was able tolive 59 years with what I was
doing to my body and I toldmyself I was fat and healthy,
which is bullshit.
Don't listen to these dumbmotherfuckers that are telling
you basically yeah, it's okay,kill yourself, because they
don't want to take anyresponsibility for what they do.
I promise they have more BLTsin their fucking day than snow
(20:07):
in a snowstorm.
I don't know if that makes anysense, but they have a lot of
BLTs.
They just eat mindlessly andgraze.
Just think about that, right, ifyou weigh 450 pounds, that
means you could eat 4,500calories in a day just to
maintain your weight.
So how many fucking caloriesare these people eating?
They gotta be eating like.
I guess I shouldn't be soshocked.
(20:28):
I weighed 411 pounds, whichmeans I could eat 4,100 calories
a day, and I was.
I guess I was eat 4,100calories a day, and I was.
I guess I was eating 4,100calories a day.
So maybe I shouldn't be soshocked.
But the bottom line is and fora guy like me, when I cut down
to like 2,000, 2,500 calories, Ilost weight Like it was.
It was flying off my body.
You know, I mean it's.
It's not rocket science, itreally isn't.
It's a very, very simple andeasy equation burn more calories
(20:53):
than you consume.
I don't know what and don't likeagain, I'm talking about
something totally different.
Don't waste your fucking timegoing to the gym.
You can't burn off enoughcalories in the gym to make a
difference.
Now I could take the other sideof that story and say, well, if
you burn off 200 here and 200there, yeah, maybe you're
offsetting your BLTs.
But the reality is I readsomewhere recently, like in the
(21:14):
last week or so, that if you atea Big Mac, a large fries and a
Coke, you would have to run afull marathon to burn those
calories off.
So just let me put that, you'dhave to run 26.3 miles to burn
those calories off.
So you ain't going to do itwith exercise and again,
exercise is great.
I'm not saying you shouldn'texercise, but I will tell you is
probably the best exercise youcan do is walking.
(21:38):
You don't need to go to the gym, you don't need to hire a
trainer, you don't need to runon the treadmill, just walk,
just move your body more.
But I'm getting off trackbecause this was all about BLTs.
So again, I'm just going to goback to close that out.
Bites, licks and tastes, thoselittle mindless things, those
little mindless transgressionsthat you commit where you're
just, yeah, I'm just tasting thepasta sauce, or just give me a
(22:00):
couple of fries, or I'll justhave a lick of my kid's ice
cream.
That's what's fucking you up,that's what's taking you out of
a calorie deficit.
You're doing all this work toget to eat right and be healthy
and do it, and then you eatthese ridiculous things and of
course I don't need to go backon this because I did a whole
podcast about it.
I mean, if you're drinking oneof those coffee things like the
mocha frappuccino, those thingsare like 700 calories or 500.
(22:23):
That's like eating a meal.
It's not coffee, that's amilkshake.
So cut that shit out of yourdiet.
That's not a BLT.
But I'm going to say it againCut that shit out of your diet.
Have to drink something sweetand with caffeine in the morning
you're much better off drinkinga diet soda.
(22:44):
Diet soda is not great for you,but it's not going to kill you.
I think I read somewhere todaythat you'd have to drink 48 cans
of diet soda every single dayto get into the dangerous range.
So if you like diet soda, drinkit.
I always say cut out the sodasbecause there's other shit in
there that you don't want todrink.
You don't want your body.
But if you're one of thosepeople that can't drink black
coffee which again drink it for21 days and I guarantee you'll
love it, but that's beside thepoint.
(23:05):
If you have to have somethingsweet to start your day, have a
diet soda.
Really, have a diet, dosomething.
But don't drink a mocha,frappuccino, hookah, guacola.
A double who could walk away?
A double, by the way.
If it starts with double,you're in trouble, you're sunk
there.
So there's a way to cut out abunch of calories, but anyway,
with the BLTs, I'm telling you,just track your BLTs for a week.
Just write down everything,even if it's just a little tiny
(23:28):
snip of something.
Just write it down and you'llbe amazed at how many extra
calories you're consuming everyweek.
So that's it on the BLT thing.
I think it's a really importanttopic and I might not have done
it justice, but hopefully yougot the idea that these little
snacks and these little tastesand these little licks, they're
the things that that's what'sputting the weight on you.
(23:48):
If you're one of those peoplethat are claiming that you're
doing everything right and youcan't lose weight, even if
you're not, everybody does it.
I'm not saying I don't do itevery now and then, because
everybody does it, you do itWhatever.
That's a movie for another time, but anyway.
So track your BLTs, eliminate.
Just don't eat mindlessly.
Right, it's all about mindfuleating.
So if you're eating mindfully,you're thinking about oh, should
I taste this?
(24:09):
No, maybe I better not, andcreate some rules for yourself,
and the rule could be simple, asI'm not going to eat standing
up and I'm not going to eatanything if I'm not sitting down
with it on a plate.
Right, don't eat it if it's noton a plate.
That's pretty simple.
So that's it for BLTs.
Hopefully you got something outof this, because I think BLTs
(24:30):
are a big problem for a lot ofpeople, and I'm not talking
about bacon, lettuce and tomato.
I'm talking about bites, licksand tastes.
So, with that being said, Iwill tell you again.
As usual, you can get my bookShut Up and Choose.
It's available on Amazon,amazon bestseller getting tons
of five-star reviews.
More importantly, I'm gettingemails from people telling me
(24:51):
how it's changed their life, andthat is the most gratifying
thing in the world.
I have a new video course out.
It's called the EffortlessWeight Loss Academy and it's 20
some odd videos, a bunch ofdownloads, a bunch of PDFs, a
bunch of quizzes that reallyhelp you get into the mindset
that really help you lose theweight sustainably.
(25:13):
You're not going to lose 30pounds in a week.
It's not going to.
Hey, if you're 400 pounds.
Yeah, you might lose 30 poundsin a month, but it's not a race.
It's something that you doslowly.
It's about building the righthabits.
It has nothing to do withexercise.
85% of everything of all weightloss happens in the kitchen.
It does.
It happens in the kitchen.
Maybe 15% to 20% max is in thegym happens in the kitchen.
(25:38):
Maybe 15% to 20% max is in thegym.
So that's called the EffortlessWeight Loss Academy.
It's still in beta.
I'll let you know when it'savailable for anybody to
download.
Right now, I'm just making surethere's no bugs, making sure
everything works the way it'ssupposed to work.
So today, really, I always endthis podcast by telling you to
shut up and choose, but thetruth is, if you want to
eliminate those BLTs from yourdiet, if you want to really get
(26:02):
faster and better results, youshould cut that shit out.
No more BLTs for you.
So now the choice is yours.
All you have to do is shut upand choose.
Announcer (26:14):
You've been listening to Shut Up and Choose and
choose.
You've been listening to shutup 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?
(26:35):
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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