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.

Speaker 2: 1:10

Ressler. Hey everybody, welcome back to Shut Up and Choose. I'm your host, Jonathan Ressler, and on this podcast we talk about all the noise and all the bullshit that comes out of the diet industry and, honestly, from a lot of the internet gurus, instagram gurus and all the other jerk-offs out there that tell you you need to eat this, do that. Don't eat this, don't do that. It's all a bunch of shit. You know what to do. You know how to do it. It comes built into our operating system when we're born. Some of us just chose not to listen and not to follow it. So today, I said a week or two ago that I was going to read some emails and I didn't. But today I'm going to read one email and because it really launches into the topic that I want to talk about, which is how you can just cut calories out of your diet really without even thinking and you know I'm not an advocate of calorie counting. I think it's a bunch of shit. You know what to eat. You know damn well that eating Captain Crunch for breakfast is not the right thing to do. You're better off eating oatmeal or eggs or some other kind of protein. You know eating boneless, skinless chicken, while it might taste like shit, is still much better for you than eating a double bacon cheeseburger. You don't need anybody to tell you this shit.

Speaker 2: 2:20

So let me read you this email because it makes sense, and I guess a lot of people may be thinking this. So it goes like this hey, jonathan, I've been listening to your podcast and I love your no-nonsense approach to weight loss, but I've got to ask you something that's been confusing me. You always say that you can eat anything we want, as long as we're mindful and make smart choices. But here's where I get stuck. How can I actually get into a calorie deficit if I'm eating anything? I mean, what if I want pizza, burgers or dessert? Doesn't that stuff completely blow my chances of losing weight? The answer is no. It feels like eating anything would make it impossible to stay within my calorie goals.

Speaker 2: 3:00

Also, not true, we'll talk about that. I'm trying to figure out how to balance enjoying my favorite foods and still making progress, but honestly, I'm worried that letting myself eat what I want will just lead to overeating. Can you help clear this up? How can I enjoy my food and hit my calorie deficit at the same time? Well, that's pretty fucking easy. Thanks again for all those straight talking advice. I really appreciate it. Cheers, jonathan. And you don't have to be a rocket scientist to figure out that guy's email made it on because his name is Jonathan and I like that name.

Speaker 2: 3:33

Funny enough, that's my name, but all right. So let's get into this topic because I think it's important. Look, if we're being real, losing weight shouldn't feel like a full-time job. You Losing weight shouldn't feel like a full-time job. You can't and you shouldn't overhaul your entire life to get the results. When you jump into one of those diets where you have to change everything you're doing, you're not 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 going to go right back to what you were doing before. I know I did it. I always say I did at least a hundred diets in my life and all of them worked for a period of time, but then when I went back to eating the way I was eating before 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.

Speaker 2: 4:22

It's easy to get caught up in all the latest fad diets, which I did. I mean, you name a diet. I guarantee you I was on it, I tried it, I lost weight on it and then in the end I failed. Or complex fitness routines which, 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 diets and the crazy fitness routines they burn you out. You get burned out quickly. You can't stick to that shit. What really works, and what worked for me, is making these small, smart, sustainable choices that really fit into my daily life. It wasn't making radical changes, it was just making small, smart choices, the kind of choices that I never weighed my food like some fucking scientist or whatever, and I never swore off carbs. Well, I did not eat carbs, I didn't eat this. But on my journey now I didn't swear off eating any food groups because that's just not normal. That's not normal eating, it's unsustainable. The best part about what I did and how I do it with these small, smart choices is you can start making changes today, literally right now, while you're listening to the podcast, and the most important part of that is it won't feel like a chore, it won't feel like another job.

Speaker 2: 5:34

Cutting calories doesn't have to mean 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 pink gorilla that got me started on this whole journey. She made some quinoa for me the other night and I have to say the shit was pretty good. I'm surprised. I like quinoa. So maybe I have to stop shitting on quinoa and kale. Nah, fuck that. I'm still going to shit on quinoa. Well, the quinoa's all right, so maybe I'll moderate that. So if you don't want to eat dog shit like kale and I have to think of something else, that's nasty, but quinoa and kale just flow together. But I'll have to come up with something else. Because, vicki, thank you for the quinoa. It was delicious and no shit, it really was. I found out that I actually like quinoa, but anyway.

Speaker 2: 6:18

So cutting calories doesn't really have to entail like skipping meals and doing all kinds of radical shit. It's the small, I would say almost effortless choices that make the difference over time. It's about consistency, not perfection, right? So if you're trying to make these radical changes in your life, you're not going to last. So at the end of the day, we all know it's about a calorie deficit, right, plain and simple. But I don't think you need to count calories. I don't want you to count calories. I don't want you to track your calories, because we all know what to do. Like I said, it's built into our DNA. We know how to lose weight, we know what we should be eating when, we know what we don't need to be eating. So here's a couple, seven easy things that you can do right now I mean literally right to start cutting calories out of your diet, and these things really take no effort at all. They're really simple.

Speaker 2: 7:08

So let's jump into this thing. Number one is switch the water and yes, you had to know that was coming. I mean, you've heard it a thousand 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 people overlook how much sugar is in their favorite beverages. I did. I told you I drank shit, tons of sweet tea when I lived in North Carolina. I can't imagine how many calories were in a glass of sweet tea, but it's definitely in the threes, if not four, figures.

Speaker 2: 7:35

So sugary drinks like that, like soda or the sweet tea that I just talked about, and really even those fancy flavored coffees that you love, your mocha, joca, frappuccino, double, whatever all that shit they're calorie bombs. They're like, I guess, like a Trojan horse for your diet. They're full of empty calories that add up really fast but they do absolutely nothing to keep you full. So cutting out those sugary drinks is one of the easiest ways to eliminate literally hundreds of calories from your diet On average. I looked at a can of soda like a can of Coke has 140 calories 12 ounce can. But most people drink those 16 ounce bottles. That's 240 calories in a 16 ounce bottle of Coke. That's a shit ton of calories. So if you have two in a 16 ounce bottle of Coke, that's a shit ton of calories. So if you have two, if you drink two sodas a day, that's an extra 500 calories you'd be cutting out without having to change anything else. So if you just drink water and don't drink your soda, you're saving 500 calories. That's a lot of calories.

Speaker 2: 8:37

Even though the healthy fruit juices and smoothies that you can buy in the supermarket or the convenience store, they're good for you because they're all natural, yeah, but they're fucking loaded with sugar. They have a ton of sugar. So instead of drinking that garbage, stick to water or some other unsweetened drink Like I like 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's hydrating and it has no calories. And if you really need the flavor, drink it on sweet tea or whatever, or just put a slice of lemon or cucumber or something else into your drink. Herbal teas are another great option for keeping things interesting and, again, they have absolutely no sugar. There's even like some bonus benefits.

Speaker 2: 9:21

So, beyond the calorie savings that you're going to get, you're, staying hydrated definitely boosts your energy, it improves your skin and definitely helps you curb hunger. I know most times when I thought I was hungry, I was really just thirsty. So definitely get that glass of water before you're reaching for some snack or even before you eat. I like to drink a glass of water before I eat because it helps curb my appetite. So again, you could save five to 600 calories a day, depending on how many of those sugar drinks that you cut out. That's an easy way to cut calories out of your diet. Of course, everybody knows. Just to put this back in, you got to lose. You have to be have a deficit of 3,500 calories to lose a pound. So if you can find a deficit of 3,500 calories in a week, you lose a pound without doing anything. So the water is a simple one.

Speaker 2: 10:09

The second one you can think about is downsizing your plate, and this really is like kind of one of those Jedi mind tricks that actually works. I found myself doing it. As humans, we eat with our eyes just as much as our stomach. I know I do when I see something. I could always find room for that thing. But when you pile food onto a massive plate, it actually looks like you're eating less than you really are. I know, for example, if I used to go to an all-you-can-eat buffet kind of place, I would load up one plate, but I never wanted to get that second plate. So I'd load everything I could on the first plate and I was like, hey, fuck it, I'm eating one plate. But the truth is, the bigger the plate, the bigger your portions and the more likely you are to overeat. So there's good news. It also works in reverse. Like I said, you choose to be fat, but you know what you can choose to be thin or you can choose to be fit.

Speaker 2: 10:56

Same way, you can eat on a big plate and have these huge portions. You make your plate a little bit smaller and I really did this. I used to put my food I don't know, I guess it was a salad plate instead of a dinner plate and it was a big difference. I found that I actually ate less because the plate looked full and it was honestly a little bit hard to eat to cut all the shit that I was eating. And it just worked. So by simply switching over to a smaller plate or a bowl, you can trick your brain into thinking you're eating more than you are. Same food, smaller plate, fewer calories and this shit works. It's a super simple trick because it requires no change in what you're eating, just the dish that you're eating it from. So if you just swap out that standard I don't know, I'm guessing it's a 12-inch dinner plate for something smaller like a 9-inch salad plate, and again, I don't know the actual measurements, but that's what I'm thinking. It sounds like such a stupid little thing, but research has actually shown that people who use smaller plates eat about 20 to 25% less food without even realizing it. The food looks bigger. It looks more satisfying and your brain says, hey, that's enough, and you're cutting calories right down without feeling deprived. So it can also help you slow down your eating calories right down without feeling deprived. So it can also help you slow down your eating, and we'll talk more about that later. But with less food on your plate, you're less likely to rush through your meal and more likely to savor each bite. I know I did when I had that food on my plate. It took more effort to actually eat it. Cut things, so it definitely works. So again, imagine if you're cutting 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're reducing. Of course, it all comes down to portion size.

Speaker 2: 12:31

So the third one is leave one bite behind, and I like to say you don't have to clean your plate like it's a competition. I always or I should say I never left a bite behind. In fact, I was always looking for the next bite. I wanted more. I want to clean my plate because there might not be any of that left by the time I'm done. So definitely try to leave a bite behind. All of our parents probably told us, if you're around my age, that we have to clean our plate. But guess what? You don't have to. In fact, leaving a bite or two over behind can be an easy way to shave off a bunch of calories without feeling like you're missing out.

Speaker 2: 13:07

Most of us continue eating out of habit long after we're full, just because the food is left on the plate. I don't know if you remember my a few episodes, I don't know. A month or so ago, I talked about the rule of four, where after the fourth bite, you're really just eating out of habit. And that is the truth. By the fourth bite, your taste buds are pretty well satisfied and your body is set. You can live on a lot less. I just finished a 48-hour water fast and, honestly, I broke it at 48 hours just because I said I was going to break it at 48 hours but I could have gone longer. You'll be shocked at how much less you can eat.

Speaker 2: 13:37

So why does that small plate work? Well, the truth is, those last bites that we're eating are really most times unnecessary. Like I just said, you're already satisfied your hunger, but you keep going because it's there. Like I said, I always like to eat. If I could eat one, I'd rather eat two. But by consciously leaving a few bites over, you can easily cut calories and no, you're not wasting food. Consider it a sacrifice of the weight loss gods.

Speaker 2: 14:03

So the next time you sit down to eat, commit to leaving just a couple bites behind your plate. You don't have to leave half over. I'm not saying leave half or even a quarter, just a couple bites. It's that small mental shift, that small little smart choice. But over time that becomes a habit. So if you're out at a restaurant, you know, ask for a to-go box, even if it's just a couple of bites, or don't. But either way, if you ask for a to-go box, take it home. Portion off the you know some part of your meal for later, so you're not tempted to polish it off in one sitting.

Speaker 2: 14:33

I like to say that I'm going to leave over two bites of my chicken or a bite of my steak and I tend to definitely leave over less steak than I do chicken or other things. Decide what you're going to leave over before the meal starts. So, besides for just cutting the calories, it helps you break that clean the plate mentality, which will lead you to a few things. One is better portion control in the beginning, right away, and mind-flipping in the long run. But you'll be surprised and you'll learn very quickly that, hey, you know what I can eat less and still be satisfied. So, depending on what you're eating, let's say you can save anywhere between 50 and 200 calories a meal by just leaving one bite behind. That's a pretty significant savings. And again, I'm not obsessed with the number of calories. I just know that I'm burning less calories than I would have if I ate everything. So don't get caught up in the number of calories you're saving, but get caught up in the fact that, yes, these small, small choices help you save calories. They help get you into calorie deficit.

Speaker 2: 15:33

So the next one is to choose whole foods over processed foods, and this again shouldn't be a big revelation. The less junk you eat, the better, and I'm not telling you to never eat junk food, because of course I like to feed my soul. You like to feed your soul. Of course you got to eat some food that is junk, but processed foods are typically loaded with hidden sugars and unhealthy fat and just all this extra shit and extra calories. They're the kind of foods that really give you almost no nutritional value, but they pack on the calories. Things like chips and cookies and even those packaged meals that are quote-unquote healthy, that frozen burrito that you even keep it in the freezer for an emergency All that shit, all that processed food, is loaded with empty calories. So whole foods, on the other hand, are really naturally lowering calories and higher nutrients To fill you up and nourish your body. You don't want to leave yourself reaching for snacks 30 minutes later, so eat those whole and natural foods. And I'm not telling you to go organic, fuck that shit. I'm just saying eat foods.

Speaker 2: 16:38

Lean proteins, veggies, fruit and whole grains are more satisfying and lower in calories compared to their processed counterparts. For example, a medium-sized apple yeah, roughly has about 95 calories, and I don't know this from just looking at it. It's not like I say, okay, I'm going to eat 95 calories. No, I just know that a calorie has about 95 athletes. Well, a single candy bar, like a Hershey bar or a Nestle's Crunch, can clock in at 250 or 300 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 eat more. Whole foods also tend to be higher in fiber, which keeps you full longer and it again prevents that overeating. So swap out all those processed snacks for a whole alternative.

Speaker 2: 17:23

So fruit eat some fruit. And I eat a ton of watermelon. I eat a ton of. I really love fruit. I know there's assholes out there that tell you don't eat fruit, there's too much sugar. I defy you to find me some guy that got fat by eating fruit. He ate too much fruit and he got fat. Come on, give me a fucking break. That's the most asinine thing I've ever heard. So eat fruit instead of fruit flavored snacks, right? Air popped popcorn is great for you, and do that instead of eating chips.

Speaker 2: 17:49

And one of the things that I learned is Greek yogurt, and I can't remember the brand, but there's a Greek yogurt that's loaded with protein, that has no extra sugar. It's still sweet, it's strawberry, I think, maybe it's Chobani or I don't even know if I'm saying that. Right, but eat that instead of those sugary flavored yogurts. It's a huge difference. So make meals that really focus on real ingredients. Again, think like lean proteins, chicken, fish and beans. I'm not a big bean eater, but I know they're loaded with protein and they fill you up. I just, for whatever reason, I just don't like beans but other fresh vegetables and healthy fats like avocado. I love avocado and I love olive oil. So not only is all that stuff more filling, but they're just naturally lowering calories. You'll find that you notice more energy when you're eating that stuff.

Speaker 2: 18:38

Your skin is clearer Not that I ever had a problem with that, but I know it absolutely makes your skin clearer. And you definitely get better digestion by cutting out the junk. I was always, you know, like bleh, you know whatever, and when I cut out the junk, all that went away. I know this is going to sound crazy, but you might even start to crave healthier foods as your body gets used to real nourishment. I know I did. I always tell people you'll be shocked. I say you can eat anything you choose and you'll be shocked how your choices change when you're on this journey and the things that you want change. So, depending on how much processed food you're eating right now or depending on how much you're going to replace, you can save I don't know anywhere between 100 and 500 calories a day. If you're a big fat motherfucker and you need a ton of junk food, it might even be more. So, get rid of the processed foods and really focus on eating whole foods and foods that nourish you.

Speaker 2: 19:30

So the next one is this was tough, cut back on sauces and dressings and even, as much as we hate to say, you got to cut back on your fucking ranch. It's tough to eat wings without ranch, but whatever, cut back on it. So. So here's the deal Sauces, dressing, condiments, all that ketchup, all that stuff can sneakily add a lot of calories to an otherwise healthy meal, like I love to eat hamburgers and I like ketchup, but I was putting on so much ketchup and it was ridiculous and that's loaded with calories. And, yes, sooner or later I switched to the no sugar ketchup and that was not as tasty, but it still it definitely made a difference. And then I learned to eat the right amount of ketchup. You know I would never put ketchup on a steak. You should actually have to go to jail if you put ketchup on a good steak. But anyway, that's a whole other podcast.

Speaker 2: 20:13

But that extra spoon of mayo, a dollop of mayo, that shit adds up the spoon of mayo, a dollop of mayo, that shit adds up the ranch dressing that you're slathering on your salad. You might as well be pouring a milkshake on your salad. So many of those flavor boosters have so many calories in them and they're full of fat and, of course, they're full of sugar. So cutting back on the high calorie condiments is a simple way to reduce your overall intake without making any dramatic changes. Just try a little bit less. For example, a tablespoon of mayo that we just talked about has about 90 calories, and most people use way more than a tablespoon. A single serving of ranch dressing can be over 100 calories and, let's be honest, who stops at one serving? When you eat ranch, you load that shit on, so you could save a ton of calories there. You could try the lighter alternatives.

Speaker 2: 21:02

Things that I learned to really like 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 lemon juice, vinegar and different spices to flavor my food. Naturally, we all love ketchup because it's sweet, but these other things, these savory condiments, are great and you get a whole new flavor that maybe you're not used to. So when you do use dressing or sauces, measure them. I mean I don't mean measure them like get out of table, fuck that shit, but think about it Really think about it, put them on the side so you can really control how much you're eating. So by doing that you're not only saving calories but you're getting the more natural taste of your food, which you may or may not care about, but you really start to appreciate the actual flavors you make, rather than just masking everything with some kind of crazy ass sauce. And I will tell you that if you do that, if you cut out or limit the condiments and definitely the ranch and all that other shit, you could save 200 or 300 calories a meal. I mean it all depends on how sauce happy you are. If you load that shit on, it could be 500 or 600 calories a meal. I mean it's a lot. So be really careful with the sauces and the dressings and things like that.

Speaker 2: 22:15

Number six it's hard for me to even say but skip the second helping. It's easy to go back for seconds. I know I love food. Like I said, why eat one when I can eat two? And it's especially tough when the food is great or the portions are small to begin with. But the truth is more often than not you're just reaching for that second helping, that second one, because it's there, not because you're actually hungry. So if you're one of those second helping kind of guys or girls, skipping that second helping allows your body the time to realize that it's satisfied.

Speaker 2: 22:49

I mean, I was eating so fast I didn't know if I was satisfied and then after I had the second one, or even the third one, or sometimes the fourth one when it came to donuts and things like that I miss my body's cues. It takes about 20 minutes for your brain to catch up with your stomach. So by the time you're done eating your first serving, you might actually be full, but you just don't know it yet. I mean, I was a victim of that. I would eat and eat and I'd eat fast and then 15, 20 minutes later I was like, oh my God, I'm nauseous. I mean, if you're a friend, any one of my friends go. Oh, I ate too much, I'm nauseous. You've heard me say that a thousand times.

Speaker 2: 23:29

So I guess one of the ways to do it is really just serve yourself once and then put whatever's left of the main course or the vegetables. Just put them away immediately so you're not tempted to go back for more when it's sitting out there on the counter or the table or wherever you're more, I'll just have one more spoonful, but that one more spoonful could be a lot of calories. So serve yourself. You know, eat what you're going to eat. Put it on your plate and then put it away. Don't make it so easily accessible. Again sounds crazy, but very simple and you definitely need to take a break. If you really have to go back for that second helping, take a break after you finish the first one. Give yourself at least 10 minutes to see if you're really hungry. I bet you'll find out that you're not. So if you can't control yourself, just control yourself for 10 minutes and see what happens. So skipping that second helping not only saves the calories, but it also teaches you to listen to your body's natural hunger cues, which I never did. But when you listen to your hunger cues, you find out that a lot of times you're eating out of habit or boredom and not really because you're hungry. So really pay attention to that.

Speaker 2: 24:35

And the last one I touched on this already, but I'm going to talk about it again is eat slowly. You know, seriously, you got to slow down and I was oh, I ate. So and people were amazed at how quickly I could eat and honestly, so was I. I ate so fast and we live in a crazy fast-paced world where everything happens at warp speed. And that includes our meals. Right, because we're rushing to get on to the next thing. That's mindless eating. Right, I got to, I'm just eating because I got to eat. I know I got to eat. Now I got to get on to the next thing. I Fucking slow down.

Speaker 2: 25:07

Eating quickly definitely leads to overeating because you don't give your body enough time to signal that it's full. No one can be more guilty of that than me. By the time you realize that you're stuffed, it's too late, right? I guess you could stick your finger 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 be mindful mindful, and we focus on mindfully, not mindless eating. You'll enjoy every bite more I did. I learned to really enjoy what I was chewing and eating and you'll be more in tune with your body's hunger and fullness signals. So when you eat fast, like I did, you're more likely to eat a lot more than you need, like that second helping or another one, but you lead to that post-meal oh, why did I do that, that regret afterwards where your stomach is all pushed out and you're feeling like shit, and then, of course, you'll find room for ice cream or something later.

Speaker 2: 26:02

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 system and how quickly the things were going into my mouth, back to my plate, into my mouth. I actually saw some cloud form and a couple storms. So try to put your fork down between bites. Chew more. I would chew like enough to get it down my throat. So chew slowly and actually really taste your food.

Speaker 2: 26:29

This is mindful eating and that's one of the things that I really harp on. So chew slowly, chew a few extra chews and actually taste your food. And if you have to set a timer for 20 minutes to finish your meal, that can help you pace yourself and prevent yourself from wolfing down food in five minutes flat. So say okay, I'm not getting up from this table until 20 minutes from now, goodbye. So I might as well slow down and enjoy what I'm eating because I'm not getting up. So if you slow down, take those 20 minutes to really be mindful, or longer, whatever it is. So eating slower not only helps with your portion control because it does, because you find that you're full much faster but it also improves your digestion and it can even make in my case, and I think you'll find in your case it makes your meals a lot more enjoyable. So again there, you can probably save 100 to 300 calories a meal by slowing down and actually stopping when you're full.

Speaker 2: 27:31

Wow, there's a novel concept, right? So the bottom line here with those seven things is you don't need to starve yourself or make these crazy drastic changes in your life to cut out calories. Don't fucking count your calories. Who cares? If you know you're cutting out 500 to 1,000 calories a day, I mean you don't need to count, but you're eating less calories. So these little, small tweaks add up over time and they make the big difference in your weight loss journey. It's not cutting out carbs or only eating meat or figuring out your fucking mac. That's all a bunch of shit. All that stuff does is it just gets you. It's a complicated way to get you into a calorie deficit.

Speaker 2: 28:12

I just showed you a way to, I think, 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 a diet. I just did that. I just did those things and I don't know that I did them consciously. But again, when I look back over what I was doing, that's exactly what I did. I was cutting those things out of my diet. I was eating less sauces, drinking more water, slowing down, not having seconds and all those things cut calories out of your diet, out of what you're eating, with absolutely no effort at all, with absolutely no effort at all.

Speaker 2: 28:53

So, to wrap this all up, I say you have to remember that it's these consistent little changes that really create the lasting results. They did for me, those small changes, those small smart choices. That's why I always say it's about small, smart choices. Those small smart choices saved my life. I lost 140 pounds and I never felt like I was on a diet for one minute. So take those seven things, implement them into your life.

Speaker 2: 29:20

It's shit that you can do right now. You don't have to go out and buy any gym clothes. You don't have to fucking go get 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 little changes, those small smart choices that I just showed you, and I guarantee you'll see a significant difference in your weight in very short order. So, with that being said, I hate when I say, with that being said, I'm trying to cut that out 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 just talk for a second about my book. As you know, my book is available 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, amazon bestseller, and I'm really proud of it. I get a lot of emails and a lot of just go out and take a look at the reviews.

Speaker 2: 30:04

I also have launched my video course, which I talk about all the time, but I'll tell you again. It's called Live Life, love Food, lose Weight, and I do believe you can't lose weight if you don't live your life and love food. So it's called Live Life, love Food, lose Weight. If you know a big fat motherfucker that might need to lose some weight, you can get it online at learnshutupandchoosecom. Also, I hope I'm giving you value in this podcast. I hope you love what you're hearing. If you have a friend or family member or somebody that you think needs to hear this stuff, tell them to tune in. It's free. I'm on every podcast platform there is out there and I really love doing it. I love sharing this stuff and I hope you're getting value from me. So, at any rate, that's it for today, and I gave you seven things that you can use to cut calories out of your diet. Now the only thing left to do is shut up and choose.

Speaker 1: 30:56

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.