Shut Up And Choose
The No-BS Weight Loss Podcast
I Lost Over 140 lbs Without Dieting, Without Exercise, and Without Giving Up the Foods I Love—And You Can Too.
If you’re sick of dieting and done wasting money on weight loss gimmicks that never work long-term, you’re in the right place.
For years, I was just like you. I was the ultimate yo-yo dieter, jumping from one fad diet to the next—keto, low-fat, no-carb, meal plans, shakes, you name it. I’d lose some weight, gain it back, then beat myself up for “failing.”
I was stuck in the cycle. Every Monday, I’d swear, This is it! This time, I’m really going to lose the weight. And by Friday? I’d be back to old habits, feeling like a failure. Sound familiar?
Then, I finally cracked the code.
I figured out how to lose 140 lbs and keep it off—without giving up my favorite foods, without spending even one minute in the gym, and without turning my life upside down. And now, I’m sharing everything I’ve learned with you.
Now, I’m a bestselling author on Amazon for my book Shut Up and Choose and a keynote speaker, helping thousands of people finally break free from the diet industry’s lies and lose weight the right way. No gimmicks, no nonsense—just real, practical strategies that actually work in real life.
If I could do it—while juggling a busy life, eating the foods I love, and without ever stepping foot in a gym—so can you.
What You’ll Learn in This Podcast:
✔️ How to lose weight without starving yourself – No more crash diets or miserable meal plans.
✔️ Why 85% of weight loss happens in the kitchen, not the gym – You don’t need grueling workouts to see results.
✔️ The easiest ways to cut calories without tracking every bite – Because nobody wants to live with a food diary forever.
✔️ How to break the yo-yo dieting cycle for good – Finally lose the weight and actually keep it off.
✔️ Why motivation is overrated—and what actually works – Willpower won’t save you, but the right strategies will.
✔️ The exact steps I took to lose 140 lbs and maintain it – No fads, just real habits that work.
No More Excuses. No More Waiting.
Listen, I get it. Life is busy. You don’t have time to meal prep like a bodybuilder, count every calorie, or spend hours in the gym. Neither did I.
But here’s the truth:
Nobody is coming to rescue you—not your doctor, not a $500-a-month weight loss coach, and definitely not another diet plan.
If you want to lose weight, you have to start making better choices.
But that doesn’t mean you have to eat like a rabbit or give up your favorite foods.
🚫 No meal plans.
🚫 No shakes.
🚫 No gimmicks.
Just real, practical, no-BS strategies that actually work—even if you’re busy, stressed, or have failed 100 times before.
Who This Podcast Is For:
🔹 You’re sick of dieting and want real, sustainable weight loss.
🔹 You want to lose weight without giving up your favorite foods.
🔹 You don’t have time for hour-long workouts but still want results.
🔹 You’ve tried everything—and nothing has worked long-term.
🔹 You’re finally ready to take control and make it happen.
Shut Up And Choose
You Are Not A Failure - You Are Just Really Good At Quitting
Ever wonder why your weight loss efforts keep starting strong but fizzle out like clockwork? The problem might not be your diet plan, your metabolism, or even your willpower – it could be that you've become exceptionally skilled at quitting.
This raw, unfiltered episode cuts through the noise to expose the real reason most people fail at weight loss: they abandon their efforts at the first sign of imperfection. We're diving deep into the psychology of the quitting cycle – that frustrating pattern of Monday motivation followed by midweek meltdown that keeps you stuck in the same 10-15 pound loop.
The truth is uncomfortable but liberating: you don't need another diet or workout routine. You need to break your habit of tapping out when things get hard. Motivation is like that flaky friend who hypes you up but bails when you need them most. Real transformation happens when you keep showing up anyway.
I'm sharing the five biggest reasons people quit on themselves, from all-or-nothing thinking to chasing motivation instead of building systems. More importantly, I'm giving you practical strategies to build your follow-through muscle – like tracking your actions instead of just outcomes, creating a rebound plan for inevitable slip-ups, and shifting your identity from someone "on a diet" to someone who simply doesn't quit.
The magic isn't in finding the perfect plan. It's in becoming someone who consistently shows up, even when it's inconvenient, boring, or emotionally uncomfortable. You don't need to be perfect – you just need to stop ghosting your goals every time you make a mistake.
Ready to break the quitting cycle once and for all? This episode is your wake-up call. Take it from someone who lost over 130 pounds without fancy diets or even stepping foot in a gym – consistency trumps perfection every single time.
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.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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:Hey, welcome back to Shut Up and Choose the podcast that cuts in the noise, the nonsense and all the bullshit that those internet gurus and Instagram jerk-offs are spewing your way, telling you how you should lose weight. You gotta go to the gym. You gotta do this. You gotta eat carbs Don't eat carbs. You gotta eat meat Don't eat meat. It's all a bunch of shit. The bottom line is, we all know there's only one way to do it, and that's to eat less calories than you burn. It's pretty straightforward.
Speaker 2:But today we're going to talk about something, and something I want to get straight right out of the gate. If you're listening to this podcast, you probably want to lose some weight, or you probably want to figure some stuff out, and let me tell you something right away you are not a failure, but you might be really fucking good at quitting. Yeah, like I said and I'm not here to be mean, I'm just really here to be honest, because honesty is what really sets people free from the lies that keep them stuck in that same 10 or 15-pound weight-loss yo-yo diet that you've been on for years. So, before we go any further, let me ask you something. How many times have you started a new workout routine not me, but you maybe or a clean eating plan or a 30-day challenge, and absolutely crushed it for like three days, maybe even a week. Maybe you were really good too, if you were really feeling great about it, but you were meal prepping like a champ and drinking water like it was your job, skipping the drive through and patting yourself on the back every time you chose grilled chicken over fries.
Speaker 2:And then boom, life happens. You had a bad day, you got tired, you got bored, you had a moment of ah, fuck it. And suddenly the whole thing unraveled. You basically turned and ran from your goals and in that moment and I only tell you this, like I said, I'm not here to be mean, because I've done it myself hundreds of times, but in that moment you probably thought something like man, I always mess this up, or I just don't have enough willpower to do this, or maybe I'm just not cut out for this dieting thing. I'm such a failure. Let me stop you right there. You are not a failure. You're just someone who hasn't built follow-through and take it from someone who knows. I know for 59 years I had no follow-through when it came to managing my weight, so you're someone who's great at starting but hasn't learned how to keep going when the motivation runs out which, by the way, it always runs out. Motivation is like your flaky buddy who hypes you up all week and then like bails on dinner at the last minute because something came up and it's just not feeling it. So it's helpful when it shows up, but it's unreliable as hell. So the problem isn't your ability, it's your habit of tapping out when things get uncomfortable.
Speaker 2:Let me be clear Quitting doesn't make you weak. It just makes you ready for this normal right. Because most people quit. Most people start over a million times. Most people binge, watch workout videos, eating chips and then tell themselves I'll get serious about this after the weekend. But hopefully you're not. Most people right?
Speaker 2:You're here, you're listening to this. You want more. You want to stop spinning your wheels and actually make sustainable progress for real this time. So let's be honest and let's talk about what's going on. You don't suck at losing weight. You suck at sticking with it long enough to see the results. That's it. You don't need another diet. You don't need a new app. You don't need a trainer. You don't need a juice cleanse or any other jumpstart challenge. You need to stop quitting. You need to build follow through like it's a muscle Because it is quitting. You need to build follow-through like it's a muscle because it is Follow-through is the boring, unsexy secret behind every transformation story.
Speaker 2:It's not about being perfect, it's about not quitting. Every time you fuck up or you stall, you don't see instant results. Think about it. How many times have you been so good for a few days, or even weeks, didn't see the scale drop fast enough and then just gave up, as if your body was going to like magically undo? Years of beating the shit out of you and eating terribly and creating these bad habits in just a week? That's not failure, that's impatience, that's unrealistic expectations, that's emotional thinking, but it's also totally fixable.
Speaker 2:So in this episode I'm not going to sugarcoat anything. I'm here to hold up the mirror and say, hey, maybe the plan didn't fail, maybe you just ghosted the process, and you know what? That's great news, because if quitting is the real issue, then not quitting is the solution. Not being perfect, not slaying every workout or even working out at all for all, I care, and it's not living on broccoli and fucking kale, just not quitting. That's the shift and that's what we're going to dive into and the rest of this episode. We're going to break down exactly why you quit, how to spot the triggers and, most importantly, how to build the kind of grit and follow through turns I'll start over on Monday into. I'm going to keep showing up, no matter what.
Speaker 2:This isn't about, like hustle or guilt, tripping yourself into, pushing through injury or exhaustion. This is about building trust in yourself. It's about becoming the kind of person who follows through, not just when it's convenient or exciting, but when it's inconvenient and boring and hard, because that's where the real transformation happens, not in the first week hype, not the motivational quotes, but in the quiet decision to keep going. So if you've ever looked in the mirror and said, hey, why can't I just stick with this, this episode is going to be your answer. You're not a failure, you just keep quitting. So let's change that starting. How about right now?
Speaker 2:Let's talk about that nasty little voice in your head. You know the one that loves to whisper you always fuck this up. The one that shows up every time you skip a workout, whether you overeat at dinner or just have a weekend bender that turns into a five-day food free-for-all. That voice isn't just annoying which it is, but it's not just annoying, it's convincing. No-transcript.
Speaker 2:Hi, I'm Jonathan and I can't follow through. But let me be clear you are not a failure. You just haven't built the skill of follow through and, more importantly, you've been trapped in a cycle of starting hard, burning out and blaming yourself for it. And that doesn't make you a failure. That makes you a human being in a system that rewards perfectionism and punishes consistency. So here's how it usually goes right. Like I said before, you get fired up new week, new diet, new you. You clean out the fridge, you buy all the greens In my case, I bought all kinds of shit juicer, whatever you vow to work out every day, which, no matter how much I vow that, I don't think I got to do that, but you vow to work out every day and you're never going to touch sugar again.
Speaker 2:And you crush it. On Monday, tuesday, you're feeling great. Then Wednesday happens you're a little tired, you're sore, the motivation dips a little bit and by Thursday you slip, you eat something off plan. Or Thursday you slip, you eat something off plan. Or maybe you miss a workout. And suddenly the spiral begins. You label yourself a failure, you say, ah, screw it. You binge and then you quit. And then, of course, comes the guilt. And what do you do with the guilt? You eat more, you do less. And then you say, see, I always do this. And boom, that's how this pattern reinforces itself.
Speaker 2:But the truth is the plan didn't fail, you just didn't keep going. You didn't need to be perfect, you just needed to keep showing up. But you've been trained to believe that if you can't do it perfectly, it's not worth doing at all. And that's bullshit, that mindset, that's the real failure. If we look at perfection, recall what it really is it's just an excuse to quit when things get messy or ugly or hard. You're not failing because you're not capable. You're failing because you're expecting yourself to be flawless. And when you're not, because, by the way, hello, you're a fucking human being. You bail, you confuse a bad day with a bad identity. You let one mistake define the whole journey. And again, let me say it loud for the people in the back here One bad choice does not erase your progress. One small bad choice does not erase your progress. You know what does Quitting, quitting erases your progress.
Speaker 2:And the people who get results? They're not perfect. I tell you, all the time I fed my soul. I ate some stuff that people consider bad, but I'm down over 140 pounds. So people that get the results, they just don't stop. They have bad days and they bounce back, they overeat and then they go out for a walk or they skip a workout which I skipped every single workout because I never went to the gym but then they show up the next day. They have pizza, without turning into a three-day food banner. You can do this. You are allowed to feed your soul. You're not broken, you're just untrained. Right? Think of consistency and follow through as muscles. If you never train them or you only train them when you feel like it, of course you're going to be weak. Those muscles are going to be weak.
Speaker 2:When you say things like I'm just lazier, I can't stick with anything. I'm an emotional eater. What you're really saying is I haven't built the tools to deal with this yet. What you're really saying is I haven't built the tools to deal with this yet. And you know, for me, yet is everything, because it leaves room for growth In my book I talk about right now. So you haven't built that yet, but growth isn't linear and it's ugly and it's inconsistent and it's full of false starts, but it's still growth.
Speaker 2:So this is what you need to remember. If you've tried before and stopped, so what? You're still in the game. If you've made excuses in the past, god knows I have made more excuses. I'm the king of excuses and the king of yo-yo dieting. But if you've made excuses in the past, fine, big fucking deal. Let's stop it right now. And if you believe some lies about what success should look like, it's definitely time to rewrite the script, because you're not a failure. But you do need to get honest about the pattern that you've been stuck in, because if you keep quitting every time it's hard or it's inconvenient or emotionally uncomfortable, you'll keep ending up in the same place over and over and over. The magic is not in trying harder. The magic is in ready for this not quitting. So if you want to know the real reason you keep quitting, it's pretty simple. It's because you built habits around quitting and you're really fucking good at them. So let's dig into this.
Speaker 2:In my opinion, these are the five biggest reasons people quit on themselves again and again and again, and what you can do to stop being one of them. So number one is this all or nothing thing. I've talked about it before, but it's really important, because this is what diet culture is all about. It's all about if I can't do it perfectly, I'm not doing it all, and that one is a killer. You're either 100% clean or you're up to your elbows in pizza. You're either hitting the gym six days a week or not showing up for your workouts at all. If that sounds familiar, look, you make one mistake. You eat a cookie, you skip a workout, you have a shitty weekend and suddenly it's all ruined. So you quit.
Speaker 2:Let me give you a big truth bomb here. One bad choice, like I said before, doesn't undo progress. Quitting does. Real progress is made in that gray area, you know that area where it's messy and it's inconsistent. It's not about perfect streaks. It's all about not giving up after you break one. It's all about not giving up after you make a bad choice. Stop thinking of yourself like a light switch, right. You're either on or you're off. Start thinking about, I guess, as a dimmer right. Just keep showing up, even if you're 40%. 40% is better than nothing.
Speaker 2:The second one is you set yourself up with these unrealistic expectations Like, for example, if I didn't lose five pounds this week, it's not working. I had a ton of weight to lose and I wanted to have massive weight loss quick. And you know, I guess the thought is I should. I had a lot to lose, so I should lose it quickly. But the reality is, if you think if I didn't lose five pounds this week, or two pounds or 10 pounds, whatever your number is it's not working, that's bullshit. You want overnight results in a system that requires long-term effort. You expect to see visible abs after five days of eating kale. That ain't going to happen. You think the number on the scale should drop like magic just because you said no to bread twice this weekend. By the way, you don't have to say no to anything, but if that's if you're on a no carb diet. But here's the reality.
Speaker 2:Your body doesn't care about your fucking deadline. It doesn't care at all. It responds to your consistency. When you don't get instant gratification, you assume that you're failing, so you quit. The truth is, if you gave anything in life just two weeks and expected mastery, you'd quit everything. You'd quit your relationships, your career, your hobbies I mean just everything. It would all be gone. So weight loss and health are no different. You got to stop expecting these massive results with very little effort. It takes effort, there's no question about it. It takes effort and it takes consistency.
Speaker 2:The third one is you're chasing some kind of motivation instead of building discipline, and you know I hate the word discipline, but motivation is a fucking liar. It shows up strong on day one and then it just fails to exist the minute things get uncomfortable. If your success depends on feeling inspired, you're fucking toast. Discipline is not about being a robot, and you know I hate discipline. I like desire, desire, know what you desire. It's about showing up when you don't feel like it. Because that you said you would, because you know why you want to lose the weight. You brush your teeth every day and every night. Right, you're not doing it because you're thrilled about it, but you're doing it because that's just part of who you are and that's what we're building here Identity-based habits. You don't work out because you feel like it. You work out because you're the kind of person who does hard things, even when it's inconvenient Again, not me, but I understand why people work out. So this desire that's much greater than the dopamine of finding motivation.
Speaker 2:The fourth reason is, if you don't have a system, you're just hoping. So if you're trying to change your life with vibes instead of systems, you're going to fail. You tell yourself I'll just eat better this week, cool, but what's the plan? What's the backup for when that stress hits or time runs out? You forget. If you're a meal prepper, to meal prep, hope is just not a strategy. Systems are what save you when motivation dies. If you're a meal prepper, prep your meals, schedule your workouts, set alarms, do whatever you have to do, but remove the guesswork and set yourself up to win. If you've got no structure, no plan, no accountability, of course you're going to quit. It's not weakness, it's a lack of structure, it's a lack of a scaffolding to hold everything up.
Speaker 2:And then five. This is a big one. You want to change, but not the part that feels like change. Discomfort kind of freaks you out. Guess what Transformation is uncomfortable. You're building new habits, breaking old ones and literally rewiring your brain. That doesn't feel good at first. I get it. And then the second shit gets hard when the cravings hit, when the progress plateaus, when it's day 17,. You're still not there yet you panic, you think something's wrong, you think that you failed, so you quit. But discomfort is not a sign that you're broken. It's a sign that you're growing. And if you just stay in it, even just for a few more days, you start to build the kind of mental muscle that makes you unstoppable. So look just quickly a recap here If you keep quitting, it's probably because you're stuck in an all or nothing mindset.
Speaker 2:You expect instant results, you chase motivation instead of habits. You don't have a system and you bail when things get uncomfortable. It's and or right. It's any one of those or all of those. The good news is, every single one of those is a learned pattern, and what's learned can be unlearned. It's not your genetics, it's not your metabolism, it's not your special disease, it's not your schedule. It's your mindset and your habits, and both can be rebuilt. So if you've been quitting over and over again. This isn't your cue to feel guilty. This is your sign to get smarter, more honest and more committed Again. You're not a failure. You're just one consistent decision away from breaking that quitting cycle for good.
Speaker 2:So if you want to know how you build that follow through, how you stick with it, let me give you some ideas, because starting out everything is great, but finishing is where the power is. So by now you know, look, I've given you the bullshit reasons to keep quitting. And no, it's not because you're lazy or weak or genetically doomed to snack. It's none of that. It's because your systems suck, your mindset needs a tune-up and you've never actually trained your follow-through muscle. And yes, follow-through is a skill, not something you're born with, not something you magically develop when life slows down. It's something you practice even when it feels awkward or inconvenient or, honestly, pretty fucking boring or inconvenient or, honestly, pretty fucking boring. So let's look at how you build that kind of relentless consistency without burning out, falling off or quitting every time it gets uncomfortable. So the first thing I know this is going to be crazy, but lower the fucking bar man. Let's get it out of the way.
Speaker 2:Perfection is a trap If your plan requires you to eat like a monk, to train like an Olympian or sleep like a baby all night. You're not building a lifestyle, you're building a meltdown. So here's the new rule for you Do less. Do it consistently. Instead of aiming for a 10 out of 10 day, aim for a solid six man. Nail the basics. Drink your water, move your body. Don't eat like a raccoon in a dumpster. That's it, because you know what A bunch of sixes will outwork your one perfect 10, followed by five days of zero. So just lower the bar and then keep showing up. Don't be perfect, just do something.
Speaker 2:Number two is track your actions, not just the outcomes. Right, so too many people quit because they don't see progress. They step on the scale, don't like the number and decide it's all pointless. Again, I was there hundreds of times and if that sounds familiar, yeah, that's because most people never make it past week two on this weight loss journey, on a diet. But here's the fix right. So stop tracking the outcomes and start looking at your effort instead. You can't control the scale. The scale is going to fluctuate due to so many different things. You can control the scale, but you can control your consistency. So track things like did I drink enough water today? Did I move today?
Speaker 2:Did I say no when I wanted to emotionally Celebrate those things. That is your real progress. The scale will catch up, I promise you, but the habits, they have to come first. The next thing is build systems that don't rely on willpower. If your entire plan depends on feeling motivated every day I got news for you You're fucked. Willpower is great until your kid's sick, you're tired, work sucks and it's raining. Then what? That's where the system comes in. If you're a meal prepper, do your meal prepping. Set out your workout clothes, put reminders on your phone, automate everything that you can. Remove the friction, Take that shit out of your house. That is a trigger for you. Be aware, Be awake, be mindful. Every time you open your mouth, think about what you're putting in. Make the right choice, the easy choice, because when life hits the fan, your system is what saves you, not your why, although your why is pretty powerful. But have a system.
Speaker 2:Next one is expect a dip, expect a stall, expect a slowdown and don't freak the fuck out. There'll be a phase where this gets boring, hard and thankless and you'll be doing everything right and still feel like nothing's happening. That's called the dip. It's the moment when 99% of the people quit, so don't be one of them. Expect it, prepare for it, know that it's coming, decide in advance. You're not backing down. That's how you beat it, because guess what, again, the people who get results aren't the ones who never hit the dip. They're the ones who keep showing up through the dip. And, believe me, on my journey, I had some dips and I just kept going.
Speaker 2:And then the last one is building new identity. Right? This one's a real kicker. Keep seeing yourself as someone who always quits. You can't stick to anything. Guess what. You keep proving yourself right.
Speaker 2:So stop focusing on your goals and start building your identity. Instead of saying I'm going to try to lose weight, say I'm the kind of person who takes care of their body. Instead of saying I want to get fit, I want to be someone who moves daily, I said that I wanted to be fit, but then I realized that in order to do that, I had to move my body. So, instead of saying I'm on a diet, say I choose to eat food that fuels me, but think about everything that goes into your mouth. Every small action you take is a vote for the person you want to become. If you cast enough votes, you win. That identity sticks.
Speaker 2:So here's the breakdown of those last five things I told you One lower the fucking bar. Stop trying to be perfect. Just be consistent. Track what you do, not just what you weigh. Build systems that work even when life sucks. Expect the dip and just push through it and stop trying to change. Start becoming the person who doesn't quit.
Speaker 2:You don't need more willpower, you need a plan that survives a bad day. And you, you're not lazy, you're not a failure. You've just never been taught how to follow through. But now you are. Now you have no excuse. I guess we're being honest. You're not going to be perfect after this episode. You're still going to have days where you want to throw the towel in, you want to door dash a bunch of milkshakes and shitty food and tell your goals to basically fuck off, and that's okay. You don't need to be perfect Again. You just need to stop quitting. That's it.
Speaker 2:Breaking a cycle is not about never screwing up again. That's impossible. It's about building awareness faster, recovering quicker and choosing your goals, even when it's hard or it's boring or it's emotionally inconvenient. So what does it actually look like to break the quitting cycle for good? Well, number one, you know I'm all about being mindful, and mindful eating. Awareness is your first weapon. You can't change what you don't notice. Most people don't even realize they're in a quitting spiral until they're three quarts of ice cream deep and saying, ah, fuck it, I'll start Monday again. So your job in all this is catch the cycle in the moment right.
Speaker 2:Notice the pattern as it begins. Here's what that looks like. If you start skipping the gym just this once, or you start eating that donut just this once, you stop tracking your food because it's been a stressful week, or you start saying I'll just be better tomorrow while sabotaging today, these aren't just random bad choices. They're early warning signs. When you catch it early, you don't have to start over. You can pivot instead of crash. The second part of that is interrupt that pattern, and fast. Once you see the quitting spiral starting, you need to slam on the brakes. Even a tiny action is enough to stop the momentum of a downward spiral. Don't overthink it, just interrupt the pattern. If you went off track with lunch, make your next meal a better one. Make your next choice a small, smart choice. If you're stressed out and you ate a sleeve of cookies, drink a giant glass of water and don't spiral. That interruption is powerful. It says, hey, I might have slipped here, but I don't quit, not anymore.
Speaker 2:Number three is have a rebound plan. You will fuck up, you will fall off track. So what's your bounce back protocol? Too many people fall into panic mode after they fuck up. Right, they either overcorrect or something like I'm going to fast for the next 24 hours to fix it, or they give up entirely I'll fuck it. This week is ruined, I'll start again next week.
Speaker 2:If you have a pre-decided bounce back plan, you know something that you're going to do, so you don't go into emotional chaos when you have a rough moment. I'm like what does that mean? What is the rebound plan? Well, number one is acknowledge why it happened without shame, right, okay, I ate, I was stressed, I was tired, I was hungry, I was sad, I was happy happened. Then reconnect with your why and I'm talking about if you haven't written it down, you should, but go and read your why.
Speaker 2:Why is it that you want to be on this journey? Why is it that you want to lose that weight and then do something that will ground you? So, again, make a small, smart choice Go out for a walk, prep what you're going to eat for dinner, whatever it is. Do one grounding action and then, lastly, get back to basics. No punishment, no drama. Just go back to what you're doing. It's not over if you make a mistake. The next thing is you got to get over this guilt thing, right. I told you I ate donuts. I ate whatever the fuck I wanted throughout my entire journey. I still do today.
Speaker 2:Half the reason people quit is because they feel guilty every time they mess up and that guilt turns into shame spiral, and shame loves to binge. Guess what? Guilt is a choice, so shut up and choose. It's not productive, it's not motivational, it's a trap. So if you feel guilt, okay fine, feel it. Then flip it, say like you know what I screwed up, but I'm human and I'm learning how to bounce back. Or I ate something that was off the plan or something that I shouldn't have eaten. Okay, that choice is over. My next choice is what matters now. Your next choice is what matters. Make that small, smart choice. Next, own that moment, then move on. Guilt only wins if it keeps you stuck. If it doesn't keep you stuck, if you get past it, the guilt is gone. And then really look at those times, like look at those bounce back wins like they're gold because they are.
Speaker 2:If you're a workout guy or girl, you track your workouts. Your tracking was great. But are you tracking how many times you don't quit? Every time you stop a spiral, mid-sabotage, every time you get back on track the next meal, every time you go to the gym after missing a few days, if you're a gym person, every time you choose to show up when you didn't feel like it. That's a win. Track those things. Celebrate those things, brag about it if you want to, because those moments they're the real difference makers. Not the scale, not the macros, not any of the bullshit. It's the follow through. That's the difference maker.
Speaker 2:The truth here is, most people don't fail because they can't do it. They fail because they keep quitting when it gets hard. Not you, not anymore. You're building this new identity. You're going to become the kind of person who pauses instead of panics, who rebounds instead of spirals, who tracks effort over perfection and doesn't ghost their goals after a bad day. That's how the cycle breaks Not with a dramatic overhaul where you change your entire life, but with small, smart, powerful choices made over and over again.
Speaker 2:So look, I'm going to wrap this up. I've been going for a while. Hopefully I'm giving you some great knowledge here. If I'm not, then you're probably tuned out by now. But listen, we call that the lie. We stripped away the shame. We've exposed every excuse and mindset trap that's kept you starting, stopping, starting, stopping and staying stuck. So now let me say this one last time, just so we're crystal clear you are not a failure. You're just someone who hasn't built consistency yet. You've been quitting too soon, expecting too much and giving up the minute where the results don't show up, like your Amazon Prime delivery right. You've been relying on motivation or chasing perfection and ghosting your own goals and your own. Why, the moment shit gets tough and guess what? You're not special for that. You're normal. You don't have to stay that way, because now you know better, now you got the tools, now you have the bounce back plan, now you've got a choice.
Speaker 2:So here's your challenge this week after listening to this, just commit to one thing, not 10. Don't make a whole lifestyle change, not a full-blown transformation, just one simple thing that you normally quit on. So you know, I don't know. Drink water before your meals, or walk 10 minutes a day, or say no to late night sabotage snacks. I don't pick one, do it. Do it every day. No skipping. No, I'll start Monday. No quitting.
Speaker 2:And every time that voice in your head says you're failing again, I want to say, nope, I'm just not quitting this time. That's what it comes down to. That's it. This isn't just a new plan, it's a new identity, and you're the kind of person who finishes what they start, or at least I hope you are, because you've listened to this for 30, some odd minutes. So now go prove it. So shut up, choose and follow through. That's all I have to say, or that was a lot that I had to say about quitting. But we all do it, we've all. If you're listening to this, if you're frustrated, if you've been on more than one diet, if you're overweight, you've quit. Wait, you've quit. But that doesn't define you. That was who you used to be. Now you're building a new identity, the person who follows through, the person who gets it done, the person who really, really makes those small smart choices every single day. Not perfectly, but makes some of those small smart choices every single day, more often than not, 80% of the time, 70% of the time, whatever it is, you're making small smart choices consistently. You know that you will have moments of weakness. That's all okay. The only thing that's not okay is quitting. Do not quit. Slow down, take a day off, but do not quit. So that's it. That's all I have to say about quitting.
Speaker 2:If you want to know more about my journey, you can buy my book. Shut Up and Choose. It's on Amazon. We're an Amazon bestseller. I always say this, but it's the part of this that really gets me the most excited. I get emails from people all the time saying how reading my book literally changed their life in more aspects than just weight loss. But weight loss is the one big one that I'm excited about. It gives you the mental freedom to really understand why and how to lose weight but, most importantly, how to keep it off sustainably. If you're more of a visual learner, I have a video course called the Effortless Weight Loss Academy. It's 23 videos. You can watch the whole thing in probably two hours maybe a little more, maybe a little less, but it really takes you through the mindset and how to get your head in the game, because mindset is by far the biggest part of weight loss. It's mental warfare and you have to get your mind right before you can get your body right. You can get that at learnshutupandchoosecom. That's learnshutupandchoosecom. That's it for my commercials.
Speaker 2:Hopefully, after listening to this, you're not going to be in the ranks of the quitters anymore. You're not going to look for perfection. You're not going to beat yourself up if you make a mistake. You're not going to say, ah, fuck it, I made it, yeah, I'll start Monday. You're going to leave all that behind. You're not going to quit. You don't have to be perfect, but you're not going to quit. So now, really, the choice is yours. I leave it to you. The only thing left to do is to shut up and choose.
Speaker 1: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.
