Speaker 1: 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan Ressler.

Speaker 2: 1:16

Welcome back to another episode of Shut Up and Choose, the podcast where we get real about weight loss, transformation and the choices that shape our lives. I'm your host, jonathan Ressler, and today we're going to talk about a concept that is both as powerful as it is simple, and that's the power of being present. Now you might be wondering what does being present have to do with weight loss? Well, if you're wondering that, then you clearly haven't read my book and you've probably never listened to this podcast, but I'm going to tell you the power of being present has everything to do with weight loss. In my book, shut Up and Choose, I emphasize the importance of making conscious decisions that align with your goals, and none of that can happen unless you're really fully present in the moment. So today we're going to talk all about how being present can transform not only your weight loss journey but your entire life. You actually heard that by introduction, and today I'm actually going to do it. So let's talk about what does it mean to be present? When we talk about being present, we're talking about mindfulness, and you know my entire philosophy is about mindful eating. It's about immersing yourself fully in the moment, in this crazy world that we live in and believe me, I get it.

Speaker 2: 2:25

It's a crazy world. It's really easy to get distracted. You're constantly bombarded by thoughts from the past. Maybe you're beating yourself up about how you let yourself gain all those extra pounds. I know I sure did. I was like, oh my God, how did I let myself get to this place? Oh my, I looked at myself in the mirror and I couldn't believe what I saw. Or maybe you're stressed about the future, wondering if you'll ever reach your weight goal. And I was there, believe me, when I was laying in that hospital, I was like how am I possibly going to lose all this weight? But let me tell you one thing Dwelling on the past or worrying about the future robs you of the only time that matters, and that is most definitely the present. You've heard me say a thousand times that losing weight is easy, and honestly it is. But being present is at the center of it, and being present is a practice. It's not something that you master overnight, but it is essential if you want to break free from the cycle of emotional eating, self-sabotage and, most importantly, yo-yo dieting. When you're present, you can make those conscious, intentional choices. I call them small, smart choices, and isn't that really what weight loss is all about Making choices that serve you rather than hurt you.

Speaker 2: 3:41

If we talk about the power of mindfulness in weight loss, it works in every aspect of your life, but when it comes to weight loss, let's break it down. When you practice mindfulness in your weight loss journey, you're paying attention to your body, your emotions and your behaviors. Think about the last time you reach for a bag of chips or that extra slice of pizza. Were you really hungry or were you just bored, maybe stressed or just looking for an escape from some uncomfortable feelings? When you're not present, you're reacting, not choosing, and mindfulness helps you tune into what is really going on in your world.

Speaker 2: 4:16

What's really going on in your life? It allows you to ask am I actually hungry or am I just trying to fill some emotional void or some other kind of void? That is really powerful because once you start understanding your triggers, you can break the cycle of this mindless eating. So one exercise I always recommend is mindful eating. Next time you sit down for a meal, slow down, take a minute and appreciate the colors, the textures and the flavor of your food, chew it slowly and notice how your body feels as you eat. I know that sounds corny as shit, and if you told me that a year ago I would have said oh, get out of here with that bullshit, but the truth is it's powerful.

Speaker 2: 4:56

When you're present during your meals, you'll find that you're more in tune with your body's hunger and fullness cues, which makes overeating far less likely. I was always a big believer of one tastes good. Well, two must taste better. But the truth is I wasn't hungry for the second one of whatever it was, or the extra bite or the extra whatever. I just ate because I wasn't really thinking about it. And that's really one of the most powerful parts of what I did was being mindful, being present, being there when I was eating. And being present is also a tool for breaking free from that self-judgment.

Speaker 2: 5:35

I was a big self-judger, even though I said I always say I was never I don't know. I was always confident, but I always judge myself. So one of the biggest obstacles in anybody's weight loss journey is self-judgment. How many times have you stood in front of the mirror picking apart your body? How often do you feel guilty after eating something off the plan, when you're on one of those fad diets or restrictive diets, and then you punish yourself with excessive exercise? Well, I never did that. I never punished myself with excessive exercise. But we all know you can't out-exercise a bad diet, but when we're stuck in the past, reliving those mistakes, we drag ourselves down. I did it all the time I was like, oh, how did I let myself get here again? And when we're too focused on the future, obsessing over the number on the scale or how we're going to look in six months, you miss out on what's happening right now, on those small things. And here's the thing Progress happens now. It doesn't happen in the future. It doesn't happen in the past. Progress is all about what's happening now. Being present allows you to let go of all those harsh judgments about what you did in the past and what your future might look like, and instead it lets you focus on what you can do in this moment. I always say if you're going to start, start right now, not in an hour, not tomorrow. Right now, just make a small smart choice, and maybe that, for you, is going for a walk or making a healthier meal or just taking a few deep breaths and really calming down your mind. That's going crazy. Whatever it is, it's something that you can control and it's happening right now.

Speaker 2: 7:06

So, as you know, I've been telling you this. I've been coaching a bunch of people on their weight loss journey and how they can break free from the bullshit of the diet industry and how they can really use mindful eating and small, smart choices to really get them going on their weight loss journey. I've seen a bunch of clients fixate on the big goal. In fact, I would say every client fixates on the big goal, whether it's losing 50 pounds or fitting into a certain size, reaching a specific weight. All those goals are important. I'm not saying they're not important, but they are far from the whole story.

Speaker 2: 7:37

The real transformation, the real gains, the real wins happen in the small, seemingly insignificant moments. It's things like a decision to drink water instead of soda I was never a soda drinker, but it was for me putting down the fork after I was I don't want to say full, but after I was satisfied. It's choosing to stop eating when you're satisfied, not stuffed. It's waking up 15 minutes early to go out for that walk or whatever it is that you're going to do to move your body. Those small choices is that you're going to do to move your body? Those small choices, when you're fully present, are what add up over time. And guess what? You start to realize that those small moments are what life is made of, you'll begin to appreciate the journey, not just the destination. And you have to love what you're doing. If your journey, if your weight loss journey, is torture, you're not going to be on it for very long. We're programmed to either find pleasure or avoid pain. And if your weight loss program, whatever it is whether it's cutting foods out of your diet or extreme exercise, whatever it is if it's torture, you're not going to be on it for very long. And when you start to enjoy the journey, enjoy what you're doing. That's where the transformation happens, the real transformation. It's not in some distant future, but it's right here and right now, as you're making those small, smart choices.

Speaker 2: 8:54

And I think for a lot of people weight gain isn't just about poor eating habits or a lack of exercise. It's often tied to some deeper emotional issues. Maybe you use food to numb pain or to escape stress or to fill a void. Whatever that void may be. The weight we carry on our bodies often reflects the weight that we're carrying emotionally. I know that sounds deep, but it's the truth. If you really sit down and think about it, if you close your eyes and think about why you're at the weight you're at, I'll bet you there's some emotional baggage there too, but being present allows you to confront those emotions head on.

Speaker 2: 9:27

It's not always comfortable. I always say that it's an ugly road, this weight loss journey thing. It's not a straight line. It's a twisty, turny road that there'll be detours, but it's necessary. When you stop running away from those feelings and instead face them with compassion, you really begin to heal, and you heal emotionally. You'll find that the weight starts to fall off because you're no longer using food as a coping mechanism. I'm not sure if I was doing that, but I'm damn sure I was doing that because it's an easy coping mechanism to rely, to fall back on that food. So I always talk about the importance of taking responsibility for your life. That includes taking responsibility for your emotions. When you're present, you can identify those emotions and deal with them in a healthy way rather than turning to food for comfort.

Speaker 2: 10:17

And it's also important to be present when you're doing your physical activity. So let's talk about exercise. You know I hate exercise, but I'm doing it, I'm walking. That's my choice, that's the choice that I make when it comes to exercise. I hate the gym and I would never tell anybody to go to the gym. Unless you absolutely love it, then you should go.

Speaker 2: 10:35

But for a lot of people, working out feels like a chore. It's something you do because you have to, not because you want to, but not because you want to. But what if you could be present during your workout? What if, instead of going through the motions, you actually tuned into how your body feels as you move? I've done that. I actually really look forward to my walk and I really look forward to the way I feel, the sense of accomplishment afterwards.

Speaker 2: 10:57

So being present during exercise allows you to push yourself when you need to and rest when your body requires. It's about listening to your body's signals and responding with kindness, rather than forcing yourself into a punishing routine because you won't continue doing the punishing routine. You just won't. We don't do that as human beings. So maybe try this Next time you exercise pay attention to how you're breathing, notice how your muscles feel as they contract and release, feel your feet hitting the ground as you walk or hopefully, one day I'll be running. When you're fully present during your physical activity, it stops feeling like punishment and starts feeling like a celebration of what your body can do. I'm amazed at the things my body can do now. As you know, when I started this journey, I literally couldn't walk a hundred feet without being winded.

Speaker 2: 11:43

There's no way I could walk around the block and literally going from my car to the office was a chore. I was out of breath. Forget the social situations where the restaurant or bar was across the parking lot. Forget it. So when you do this exercise, whatever it is, you'll be amazed at what your body can do and what it can do over time as you build things. So I think you also have to be present when you're building the healthy habits, because at the end of the day, this whole diet thing is about building healthy habits. That's how it becomes sustainable.

Speaker 2: 12:19

So a key concept in my book is the idea that change happens one choice at a time. If you try to turn your life around, if you make a complete change to your routine, it's not going to work. You don't wake up one day and magically have all the habits you need to lose weight and keep it up. No, it's a process and being present is essential in building those habits. Think about why am I doing this? I'm doing this because and then insert your why so every time you make a choice whether it's what to eat, whether or not you're going to go out and walk, or how to respond to stress you're reinforcing a habit, and when you're present, you're going to go out and walk or how to respond to stress. You're reinforcing a habit and when you're present, you're aware of the choices you're making and you're able to choose the ones that align with your goal, that are in line with your why. I always say if you want to eat that extra bite or that extra slice or that extra burger or that extra whatever, really take a minute and think about it and say is this in line with my why? Is this really what I want right now? And I would say nine times out of 10, you're going to say no, it's not, and you're going to make the right choice. So, over time, those small, smart choices become habits and those habits become your new lifestyle. This is how lasting change happens not through drastic measures or quick fixes, but through the power of being present, one choice at a time.

Speaker 2: 13:37

I am living a completely different life than I was living a year and a half ago. I think about what I'm going to eat. It's not like I dwell on it. I don't go. Oh, can I have that? And if you follow my Instagram, you'll see. The other day I did a jelly donut taste contest. I eat whatever I want as long as I think about it first. And the choice is this is what I want right now. I eat it. It's not like a big choice. You're making choices in a split second. You don't have to add time to your daily routine. You just have to be clear on what your why is and why you want to lose the weight and why you're doing the things that you're doing. And once you do that, when you get that in line, you'll find that those small choices become habits.

Speaker 2: 14:21

Another thing that I found in being present and this is just a side effect, I guess is weight loss isn't just a physical journey. It's an emotional and a relational one too. When you're present with yourself, you can practice self-compassion. You know, I always say you can't fail doing what I did. You can make a bad choice, but you can't fail because you can go right back to making a small, smart choice in the next choice. So now you go a pint of ice cream, your next choice can be a good one. You didn't fail, you just made a bad choice. And remember we're celebrating progress, not perfection. So you can recognize when you're being too hard on yourself and you can choose to treat yourself with the same kindness that you know for a friend. You can choose to have that ice cream. If you're out with your family, you can choose to eat a meal at a restaurant that's loaded with calories, because that's what you want right now. And your next choices? You'll make better choices. You'll make choices that offset what you just did. So you can't fail.

Speaker 2: 15:19

So being present for me has transformed my relationships with my friends and families. I only have one family, so I'm not sure why I said families, but with my friends and family, when you're fully engaged with the people around you, you build deeper connections. It just happens. There's no way it can't happen. You build those deeper relationships and when you have a strong and supportive relationship, you're more likely to succeed on your weight loss journey. You don't have to do this alone, and being present with others allows you to build the kind of community that will support you in reaching your goals. Again, if you read my book, you know I didn't tell anybody for the first few months because I was afraid that I was going to fail yet again. But once I wrapped my head around this whole thing and once I started making those small, smart choices, it was incredible how supportive. My friends and my family, my kids, were rooting me on. It's amazing. So, whether you do it from the beginning or whether you do it after you have a little progress, that's up to you. Only you know how you want to do that. But being present with friends and family, even if you're not telling them about your weight loss journey, absolutely makes the entire journey easier and more satisfying and more. It just makes it a much better and a much easier journey. So, with all that being said, here's a couple of tips that will help to keep you present on your weight loss journey, because being present is the most important thing. So one, the first one is make every meal a conscious decision.

Speaker 2: 16:50

Don't just eat mindlessly. Mindful eating starts with really intentional decision making, and that's a core principle of everything that I did. Weight gain is tied to mindless eating. It was for me and it probably is for you. It's just like grabbing snacks without thinking, eating while you're distracted, or making choices based on convenience rather than your health. When you bring that awareness, that presence, to what you're eating, you empower yourself to make choices that align with your why, that align with your goals. So next time you sit down for a meal like. Just take a second, ask yourself hey, is this the best choice for my body and my goals? Mindfulness in eating isn't just about selecting nutritious foods Of course you need to do that but it's about being present for the entire experience. Fully engage your senses. This practice doesn't just help you with weight loss. It also enhances your relationship with food, making meals more satisfying and making you less prone to overeat. So really be present. By making every meal a conscious decision, you take control of your choices rather than letting them control you, and that's critical. You are in control. You are in control right now. So number two is embrace the present, not the past. We talked about this a little bit, but only you can control what you do today, in the present moment.

Speaker 2: 18:08

Most people get trapped in these cycles of guilt or regret or shame over the past behaviors. Look the bottom line. You're here. You're 10 pounds overweight, 50 pounds overweight, 100, whatever it is. This is where you are. There's no do-overs. There's no. I wish I would have that. Just that's not real life. Forget about the weight that you gained or the diets that you might have failed on. I failed on easily 100 diets. I was successful, but then ultimately, I failed, and don't think about the missed opportunities by staying stuck in the past. That keeps you from making progress today.

Speaker 2: 18:44

Being mindful, being present, teaches us that the present is really all that matters. Let go of the mistakes you made in the past, whether it's overeating or not going to the gym For me, I don't worry about that at all or not taking care of your health I worry about that a lot and focus on what you can do right now. Today is a new opportunity to make better choices. This minute is a better opportunity to make better choices, and you're not defined by your past failures. In fact, your past has brought you these valuable lessons that you can use to move forward much more mindfully and by being much more present. Holding on to guilt or regret will only weigh you down. No pun intended. The power of choice comes from the present moment. Be here now and you'll start making meaningful progress that isn't hindered by yesterday's mistakes.

Speaker 2: 19:35

The third thing is you got to really identify your emotional triggers before you react. So one of the most common challenges in weight loss, I think, is emotional eating. People always talk about it. I don't know if they really know what it is, but it's using food to soothe your stress, your boredom, your loneliness or any other uncomfortable emotion. I certainly did it. You have to be accountable for your choices, and that includes understanding why you turned to food in the first place. I had to understand why I turned to food in the first place. For me, it was a lot about boredom or just being mindless. When you feel an urge to eat outside of your physical hunger, pause and check in with yourself. Ask what am I feeling right now? Am I really hungry or am I trying to avoid an emotion I don't want to deal with?

Speaker 2: 20:17

The simple act of being present is a game changer. By identifying those triggers, those emotional triggers, you take back control of your reaction. Instead of impulsively reaching for comfort food, you can choose a different coping mechanism Going for a walk, writing in your journal if that's your thing, or even taking a few deep breaths again just to calm yourself down. The practice of emotional awareness and emotional presence ties directly into personal responsibility. You're not powerless against your cravings or your emotions. When you slow down and recognize what's driving your behavior, you can make choices that support your health rather than sabotage it. As long as it's in line with your why, it's a great choice. It's a small, smart choice. This one is tough for me to even talk about.

Speaker 2: 21:06

Be present during your exercise. Exercise is definitely important in weight loss but, like I said earlier, for a lot of people it feels like punishment, a chore that they have to do to burn off the calories. Well, here's the kicker, here's the newsflash. You can't out-exercise a bad diet. It's not possible. But when you approach your exercise mindfully, it becomes a powerful tool, not just for weight loss but for your entire life.

Speaker 2: 21:35

I can't wait for my daily walk, every single day. I love going out and I just walk for 20 or 30 minutes and I get to listen to other podcasts or I get to do things that I really want to do and I'm really present in the moment. I'm thinking about how do I feel on this walk and I really feel great when I come back and I think about what I just accomplished. Instead of just going through the motions you work out, engage with your body, pay attention to how it feels when you move. It's crazy when you really actually show up. Being present during exercise for me it certainly did it can transform your exercise from being a grueling task, just something you hate to do into an empowering experience. It really gets you in tune with your body's signals when to push harder, when to rest. There are days, honestly, when I get up and the weather may not be that great although I live in Florida and the weather is nice pretty much all the time but I push myself to go out and do it and when I get back I'm just amazed at what my body is is actually capable of doing. It's an amazing feeling and if you get that from the gym after a workout or whatever it is you get it from. That's what you're looking for when you're amazed at what your body can actually do.

Speaker 2: 22:47

The last one, the fifth one, is really choose to be kind to yourself rather than judge yourself. For me, and I think for most people, one of the most toxic obstacles on a weight loss journey is self-judgment. We hold ourselves to these ridiculous standards, we criticize our bodies and we beat ourselves up for every slip-up or imperfection. That's what a fad diet does. It sets you up for that failure. You went off the plan, you did whatever. That's bullshit. That harsh self-criticism leads to a cycle of shame and ultimately sabotage what you're doing, where you feel so bad about yourself that you just give up on the goals altogether. So I say you have to really emphasize the importance of self-compassion and kindness and knowing that you can't fail, and supporting yourself in everything you do.

Speaker 2: 23:41

The same no-nonsense approach you use in making conscious decisions also applies to how you treat yourself. Mindfulness being present encourages a non-judgmental attitude Just noticing your thoughts and feelings without getting caught up in them. When you catch yourself thinking these negative thoughts like I'll never lose this weight or I'm not good enough or whatever, it is practice interrupting that narrative in your head. Say yes, I am, I can do this. It's really simple to do, but it's really powerful when you take control of your thoughts and really choose to speak to yourself in a way that you would speak to a friend or your family, with kindness, understanding and encouragement.

Speaker 2: 24:23

You deserve that If you had a setback. Don't fall into some death spiral of guilt and self-punishment. Instead, remind yourself everybody makes mistakes. If you go out, I defy you to find someone who's never made a mistake in their life. People make mistakes all the time and you're going to make mistakes on your weight loss journey. What matters is getting back on track, making that next decision a small, smart choice that is in line with your, why I found that that mindset kept me motivated, but it's right in line with the thing that I think is the most important, which is personal responsibility. So by choosing that kindness and forgiveness over judgment, you create an environment where lasting change is possible. You can't hate yourself into a better body, but you can love yourself into making healthier choices I mean, I'm on this thing, I don't know, 16, 17, 18 months.

Speaker 2: 25:18

I'm down over 140 pounds and I never feel like I dieted a single day. Like I told you, I still eat donuts and I eat ice cream and I do all the things that I want to do and I never beat myself up for it. I know that I can make another, a smarter, small choice in my next choice and it's great. That's called living life. That's why I called my video course Live Life, love Food, lose Weight. If you don't live life and you don't love food, you can't fucking lose weight. If you hate what you're doing, it's just not possible. I'm sure you can lose it for the short term. You can cut out carbs or do the caveman, whatever. You can do any of those things, but the reality is six months from now, you're going to be right back where you started. Being present and being mindful is really the only long-term solution for long-term weight loss, for sustainable weight loss, weight loss that stays off. So if you take nothing else from today's episode, remember this the present is where change happens. You can't change the past, and the future is shaped by the choices you make right now. That's it. There is no time other than the present. We've heard that saying, but there's no time other than the present. This is where it all happens. Being present allows you to make the choices with intention. It helps you break free from the cycle of emotional eating and self-judgment and all that other shit like self-sabotage free from the cycle of emotion leading and self-judgment all that other shit like self-sabotage. It allows you to appreciate the small moments, to heal yourself physically and emotionally and build the habits that are going to lead to long lasting success. So today, look, I'm challenging you to show up for yourself, be present, just do it right now. Just do it. Make the choice right now to be fully engaged in your weight loss journey. It's not going to be perfect, I promise you. You're going to make mistakes, guaranteed, but that's okay. What matters is that you keep showing up consistently, one minute at a time. That's what I did and, like I said, I'm down over 140 pounds. So that's what I have when it comes to being present. I hope you found this episode, this my rant, helpful and if you did, share with someone else who might need to hear, because it's powerful stuff and really it's the core of all weight loss small, smart choices, being accountable and being present. That's what it's all about. So that's it for today.

Speaker 2: 27:42

If you didn't buy my book, shut Up and Choose, you know it's available on Amazon. We're a best seller on Amazon right now, which is really exciting. Check out my video course If you really want to dive deep into the stuff. I have a video course. You can find that it's called Live Life, love Food, lose Weight, and you can find that at learnshutupandchoosecom. So, anyway, be present, do what you need to do, show up for yourself, forgive yourself and, most importantly, stop with the excuses and shut up and choose.

Speaker 1: 28:14

You've been listening to Shut Up and Choose. Jonathan's passion is to share his journey of shedding 130 pounds in less than a year without any of the usual gimmicks no diets, no pills. And we'll let you in on a little secret no fucking gym. And guess what? 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 the meantime, find Jonathan on Instagram at JonathanWrestlerBocaRaton. Until next time, shut up and choose.